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Components
Back Squat
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
Tuesday - 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):
17 (5/12)
Workout
Tuesday
Warm-up
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1x10)
Back Squat
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*
*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 05, 2019
Male Clients
1
Luke
Robinson
4:45 PM WOD
1 x 10 @ 275 lbs
2
Bryan
Winder
9:30 AM WOD
1 x 10 @ 235 lbs
3
Kacen
Gubler
5:00 AM WOD
1 x 10 @ 225 lbs
4
Dave
Howard
5:00 AM WOD
1 x 10 @ 135 lbs
5
Taylor
Jacobson
6:00 AM WOD
1 x 10 @ 45 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
1 x 10 @ 165 lbs
2
Chantel
Robinson
4:45 PM WOD
1 x 10 @ 150 lbs
3
Mayra
Martinez
4:45 PM WOD
1 x 10 @ 135 lbs
3
Miki
Rowan
4:45 PM WOD
1 x 10 @ 135 lbs
4
Dawn
Hansen
6:00 AM WOD
1 x 10 @ 125 lbs
5
Maria
Gonzales
4:45 PM WOD
1 x 10 @ 115 lbs
5
Yesenia
Leavitt
4:45 PM WOD
1 x 10 @ 115 lbs
6
Cherie
Santiago
5:00 AM WOD
1 x 10 @ 105 lbs
7
Jocelyn
Sackett
9:30 AM WOD
1 x 10 @ 95 lbs
Felt heavy today. Ha!
8
Alex
Shafter
9:30 AM WOD
1 x 10 @ 75 lbs
8
Karrie
Nielson
5:00 AM WOD
1 x 10 @ 75 lbs
9
Rachel
Hepworth
6:00 AM WOD
1 x 10 @ 65 lbs
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