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Crossfit Games Open 2 ...
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Friday - 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):
9 (5/4)
Workout
Friday
A. CONDITIONING
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate
AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
C. STRENGTH / GYMNASTICS
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 08, 2019
Male Clients
1
Russell
Cote
4:45 PM WOD
19:54
2
Boyd
VanDam
9:30 AM WOD
20:00
210 10 MUs
2
Kody
Wilson
9:30 AM WOD
20:00
220
3
Kacen
Gubler
5:00 AM WOD
16:25
Strict
4
Clark
Harrison
9:30 AM WOD
20:15
Female Clients
1
Mayra
Martinez
4:45 PM WOD
18:31
Banded pull ups
2
Yesenia
Leavitt
4:45 PM WOD
19:33
10#WB/Rings/4RDS
3
Alex
Shafter
9:30 AM WOD
20:00
200 reps
4
Jocelyn
Sackett
9:30 AM WOD
23:00
Pull ups/Bike
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