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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
Thursday - 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):
17 (4/13)
Workout
Thursday
Warm-up
AMRAP X 8 MINUTES
8/6 Cal Bike
8 Light Double KB Russian Swing
8 Light Double KB Hang Snatch
4/4 Filly Lunge w/ Double KBs
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
Partner Wod
FOR TIME:
21-15-9
Cal Bike
Weighted Box Step Ups 20in W/ Med Ball 20/14
Alt Dumbbell Snatch 50/35LB
then:
21-15-9
Cal Row
Weighted Box Step Ups 20in W/ Med Ball 20/14
Alt Dumbbell Snatch 50/35LB
*Alternate every other movement
*17 minute cap
Skill
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK...
Practice Handstands or Handstand Walk
*Suggested Drills Include...
0-4 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins - Free Play / Coach Guidance
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 21, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
11:12
Paulinator!
2
Luke
Robinson
4:45 PM WOD
12:14
With the CrossFit Queen Chantel!
3
Benjamin
Lee
4:45 PM WOD
13:02
Thx Josh
4
Boyd
VanDam
9:30 AM WOD
11:20
RX no partner 1/2 reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
11:42
Casee 🤙🏽
2
Chantel
Robinson
4:45 PM WOD
12:14
Luke
3
Chantel
Robinson
9:30 AM WOD
13:00
Love you Jen ♥️
3
Jennifer
Guzman
9:30 AM WOD
13:00
Chantel❤️
4
Barbara
Cox
9:30 AM WOD
13:24
Jocelyn 💪❤
4
Jocelyn
Sackett
9:30 AM WOD
13:24
Thanks Barbara!
5
Mayra
Martinez
4:45 PM WOD
16:18
Yessy 👯♀️
6
Maria
Wilson
9:30 AM WOD
14:23
Julie & Ali
7
Rachel
Hepworth
6:00 AM WOD
14:37
Matt killed on the bike!
8
Maria
Gonzales
4:45 PM WOD
14:42
Miki 😁
8
Miki
Rowan
4:45 PM WOD
14:42
Split into halves. (10,10,8,7,5,4 for each section)
9
Karrie
Nielson
5:00 AM WOD
16:04
Due to my awesome partner!
10
Yesenia
Leavitt
4:45 PM WOD
16:18
Mayra💕 20#DB/14#WB
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