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Components
Push Press
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):
15 (4/11)
Workout
Tuesday
Warm-up
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
Push Press
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 19, 2019
Male Clients
1
Luke
Robinson
4:45 PM WOD
1 x 1 @ 240 lbs
2
Cody
Johnson
5:00 AM WOD
1 x 1 @ 225 lbs
3
Bryan
Winder
9:30 AM WOD
1 x 1 @ 215 lbs
failed 225lbs PR is 246lbs
3
Felix
Gonzales
6:00 AM WOD
1 x 1 @ 215 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
1 x 1 @ 155 lbs
2
Julie
Winder
9:30 AM WOD
1 x 1 @ 145 lbs
3
Ali
Miller
9:30 AM WOD
1 x 1 @ 135 lbs
4
Yesenia
Leavitt
4:45 PM WOD
1 x 1 @ 125 lbs
5
Dawn
Hansen
4:45 PM WOD
1 x 1 @ 120 lbs
6
Chantel
Robinson
4:45 PM WOD
1 x 1 @ 115 lbs
7
Maria
Gonzales
4:45 PM WOD
1 x 1 @ 110 lbs
7
Mayra
Martinez
5:00 AM WOD
1 x 1 @ 110 lbs
8
Maria
Wilson
9:30 AM WOD
1 x 1 @ 105 lbs
9
Jocelyn
Sackett
9:30 AM WOD
1 x 1 @ 100 lbs
10
Karrie
Nielson
5:00 AM WOD
1 x 1 @ 60 lbs
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