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Components
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Monday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
Monday
Never Miss a Monday!
Warm-up
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (35/25)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 04, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
11:45
2
Boyd
VanDam
9:30 AM WOD
13:29
Running is stupid.
3
Dave
Howard
5:00 AM WOD
14:30
4
Clark
Harrison
4:45 PM WOD
16:00
Lower women's Rx (20# DBs)
5
Benjamin
Lee
4:45 PM WOD
16:40
6
Russell
Cote
4:45 PM WOD
47:59
7
Bryan
Winder
9:30 AM WOD
14:30
Female Clients
1
Jessica
Langston
9:30 AM WOD
12:40
30#
2
Susannah
Stout
4:45 PM WOD
12:50
3
Barbara
Cox
4:45 PM WOD
13:47
4
Jennifer
Guzman
9:30 AM WOD
15:00
#26 KB, did not meet time cap, 14’s left
5
Cherie
Santiago
4:45 PM WOD
11:47
Damn gina! #20
6
Mayra
Martinez
6:00 AM WOD
13:43
20#
7
Jocelyn
Sackett
9:30 AM WOD
13:58
20#
8
Maria
Gonzales
4:45 PM WOD
14:16
15#
9
Karrie
Nielson
5:00 AM WOD
14:47
#10
10
Shelly
Howard
5:00 AM WOD
14:50
20lb db because there is only one set of 25lbs. If Josh would pro...
11
Dawn
Hansen
4:45 PM WOD
16:10
12
Yesenia
Leavitt
6:00 AM WOD
17:28
?? 20#
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