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Components
Max Height Box Jump
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
Wednesday - 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 (8/9)
Workout
Wednesday
Warm-up
3 Rounds, graduating in difficulty…
1 Min Row or Bike (Easy → Mod → Hard)
10 Step Up → Low Box Jump → Higher Box Jump
10 MB Push Press → MB Thruster → Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Max Height Box Jump
ON A 8:00 RUNNING CLOCK...
Build safely to a Max Height Box Jump*
*No "step" into jump. Start with both feet planted on each attempt.
Metcon (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Bike
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Bike
-20:00 Time Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 11, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
44 inches
30 box 3 45# 1 25#
1
Jared
Behunin
4:45 PM WOD
44 inches
30, 3x45, 1x25
2
Kacen
Gubler
5:00 AM WOD
41.5 inches
30 inch box,3 45 plates
3
Cody
Johnson
4:45 PM WOD
36 inches
3
Luke
Robinson
4:45 PM WOD
36 inches
4
Benjamin
Lee
4:45 PM WOD
34 inches
5
Russell
Cote
4:45 PM WOD
2 inches
6
Clark
Harrison
4:45 PM WOD
20 inches
Female Clients
1
Jessica
Langston
4:45 PM WOD
1456.69 inches
Scared
2
Julie
Winder
9:30 AM WOD
34 inches
ran out of time
3
Jocelyn
Sackett
9:30 AM WOD
32.5 inches
30in +25# plate
3
Susannah
Stout
4:45 PM WOD
32.5 inches
4
Korina
Darger
9:30 AM WOD
30 inches
5
Chantel
Robinson
4:45 PM WOD
27.5 inches
5
Mayra
Martinez
4:45 PM WOD
27.5 inches
6
Yesenia
Leavitt
4:45 PM WOD
24 inches
7
Barbara
Cox
4:45 PM WOD
24 inches
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