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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
Wednesday - 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):
10 (5/5)
Workout
Wednesday
Warm-up
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
ON A 8:00 RUNNING CLOCK...
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4...
1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)
*Everytime you break 3 Burpees
-Rest 1:00-
2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up
*Everytime you break 2 Burpees
-Rest 1:00-
3. AMRAP x 4 MINUTES
Double Unders
*Everytime you break (or miss!) 1 Burpee
-Rest 1:00-
4. AMRAP x 4 MINUTES
Cal Bike
*Each Partner starts on different stations and rotate during the rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 06, 2019
Male Clients
1
Kody
Wilson
4:45 PM WOD
270 Total Reps
2
Luke
Robinson
4:45 PM WOD
220 Total Reps
Fun wod
3
Bryan
Winder
6:00 AM WOD
418 Total Reps
4
Clark
Harrison
9:30 AM WOD
300 Total Reps
5
Benjamin
Lee
4:45 PM WOD
233 Total Reps
Solo
Female Clients
1
Barbara
Cox
9:30 AM WOD
288 Total Reps
2
Jessica
Langston
9:30 AM WOD
0 Total Reps
Math is overrated...
3
Rachel
Hepworth
6:00 AM WOD
40 Total Reps
Didn’t keep track🤷🏼♀️
4
Dawn
Hansen
4:45 PM WOD
0 Total Reps
Didn't really keep track! But I was there!
4
Yesenia
Leavitt
4:45 PM WOD
0 Total Reps
Maxed out my reps today🤷🏽♀️
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