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Components
Helen
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
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):
10 (3/7)
Workout
Friday
Warm-up
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 "MOCK" ROUND...
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 15, 2019
Male Clients
1
Kody
Wilson
5:00 AM WOD
11:21
2
Kacen
Gubler
9:30 AM WOD
11:37
Amazing what 4 months can do! Almost two minutes better
3
James
Bennett
9:30 AM WOD
12:44
Female Clients
1
Casee
Richmond
5:00 AM WOD
9:19
Needed to run faster. 😜
2
Rachel
Hepworth
6:00 AM WOD
15:17
3
Maria
Wilson
9:30 AM WOD
10:16
26# row
4
Mayra
Martinez
5:00 AM WOD
12:26
5
Karrie
Nielson
5:00 AM WOD
13:04
#20KB RR
6
Yesenia
Leavitt
5:00 AM WOD
14:22
35#/ Double Band Pull Ups
7
Brooke
Wright
9:30 AM WOD
17:07
All Rx except kb-8kg
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