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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
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):
16 (6/10)
Workout
Monday
Warm-up
EMOM x 6 MINUTES
Min 1 - Row (EZ → Moderate → Hard)
Min 2 - PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
Push Press
5-5-5*
Push Press
*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
*Round of 20 substitute with 400m run or 20 Cal bike for larger classes.
-14:00 Hard Cap-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 25, 2019
Male Clients
1
Cody
Johnson
4:45 PM WOD
1 x 5 @ 225 lbs
1
Luke
Robinson
4:45 PM WOD
1 x 5 @ 225 lbs
2
Kacen
Gubler
5:00 AM WOD
1 x 6 @ 205 lbs
3
Bryan
Winder
9:30 AM WOD
1 x 5 @ 195 lbs
145,170,195
4
Benjamin
Lee
4:45 PM WOD
1 x 5 @ 185 lbs
5
Kody
Wilson
5:00 AM WOD
1 x 9 @ 155 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1 x 5 @ 140 lbs
2
Chantel
Robinson
4:45 PM WOD
1 x 5 @ 95 lbs
2
Jennifer
Guzman
9:30 AM WOD
1 x 5 @ 95 lbs
Got 3@105
2
Yesenia
Leavitt
4:45 PM WOD
1 x 5 @ 95 lbs
3
Jocelyn
Sackett
9:30 AM WOD
1 x 5 @ 85 lbs
3
Maria
Gonzales
4:45 PM WOD
1 x 5 @ 85 lbs
3
Mayra
Martinez
4:45 PM WOD
1 x 5 @ 85 lbs
4
Barbara
Cox
4:45 PM WOD
1 x 5 @ 75 lbs
5
Renee
Morales
9:30 AM WOD
1 x 5 @ 70 lbs
6
Karrie
Nielson
5:00 AM WOD
1 x 5 @ 55 lbs
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