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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 (8/11)
Workout
Monday
Warm-up
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
Odd Rounds 25/22 Cal Row
Even Rounds 90 Seconds Elbow Plank
15 Burpees to Plate
10 Chest to Bar (RX)
7 Bar Muscle-Ups (RXP)
*22 minute cap
Cool Down
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 18, 2019
Male Clients
1
Russell
Cote
4:45 PM WOD
20:45
2
Jared
Behunin
4:45 PM WOD
22:00
186_3+45
2
Kody
Wilson
5:00 AM WOD
22:00
229_ 4+41
3
Kacen
Gubler
5:00 AM WOD
21:26
CTB
4
Bryan
Winder
9:30 AM WOD
22:00
4
Clark
Harrison
9:30 AM WOD
22:00
4
Luke
Robinson
4:45 PM WOD
22:00
Finished 4 rounds at the time cap. Assault bike instead of rower.
5
Boyd
VanDam
9:30 AM WOD
23:31
3 MU per rd.
Female Clients
1
Ali
Miller
9:30 AM WOD
21:26
2
Maria
Gonzales
4:45 PM WOD
21:00
Rings
3
Mayra
Martinez
4:45 PM WOD
21:16
Banded Pull ups
4
Yesenia
Leavitt
4:45 PM WOD
21:35
Rings
5
Maria
Wilson
9:30 AM WOD
21:40
Pull ups
6
Karrie
Nielson
5:00 AM WOD
21:45
7
Miki
Rowan
4:45 PM WOD
22:00
R1:Run,burp,pullups R2:plank, R3,4:row (Needed 10 pullups to comp...
8
Susannah
Stout
4:45 PM WOD
22:31
Didn’t finish in time cap had 3 chest to bar pull-ups left
9
Jocelyn
Sackett
9:30 AM WOD
23:48
Pull ups
10
Dawn
Hansen
4:45 PM WOD
25:05
11
Jessica
Langston
5:00 AM WOD
0:00
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