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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):
19 (7/12)
Workout
Thursday
Warm-up
2 ROUNDS...
10 Alt Side Lunges
10 Alt. Step Ups
10 Shoulder Taps
:10 Bar Hang
2 ROUNDS...
10 Jumping Air Squats
10 Box Jumps
2 Wall Walks
10 Scap Pull Ups
Metcon (Time)
4 ROUNDS FOR TIME
5 Box Jumps (30/24)*
9 Strict Pull-Ups
12 HSPU or Seated DB Strict Press
3 Deadlifts (AHAP)
*Box Jumps go up by 10 each round (5-15-25-35)
Workout
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 05, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
19:16
275#
2
Cody
Johnson
4:45 PM WOD
13:21
365# DL 20” step ups, band pull-ups, wall stand
3
Brandon
Buell
6:00 AM WOD
15:07
4
Taylor
Jacobson
6:00 AM WOD
15:53
#135 DL not AHAP
5
Kacen
Gubler
5:00 AM WOD
16:40
RX all but seated, 345DL
6
Dave
Howard
6:00 AM WOD
16:56
30", Str. PU, Banded HSPU, 185# DL
7
Felix
Gonzales
6:00 AM WOD
17:21
Female Clients
1
Jessica
Langston
9:30 AM WOD
18:18
HSPU Bun Situation 225# DL
2
Maria
Wilson
9:30 AM WOD
11:31
Banded PU’s strict press
3
Maria
Gonzales
4:45 PM WOD
12:14
Rings/175#/HS
4
Yesenia
Leavitt
4:45 PM WOD
12:48
175#
5
Korina
Darger
9:30 AM WOD
14:18
115# banded PU 8# DB press
6
Carolyn
Turner
9:30 AM WOD
15:36
20"box Band pull ups 10#dumbbell press 115# deadlift
7
Alex
Shafter
9:30 AM WOD
16:17
155 LBS
8
McKayla
Thornley
6:00 AM WOD
16:45
155 DL! Modified the rest
9
Shelly
Howard
6:00 AM WOD
17:36
Modified everything
10
Jocelyn
Sackett
9:30 AM WOD
17:45
195#DL, 24box, mod pu, 15# DB PP
11
Mayra
Martinez
4:45 PM WOD
19:20
Banded Pull-ups & HDPU w 2 mats, 135#
12
Miki
Rowan
4:45 PM WOD
20:45
36hspu worh mat and 25#plate, banded pull ups, 135#dl
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