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Components
Front Squat
Push Press
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):
15 (8/7)
Workout
Wednesday
Warm-up
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
Strength
Front Squat (1RM)
Front Squat
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
Push Press (1RM)
Push Press
ON A 20:00 RUNNING CLOCK...
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 18, 2019
Male Clients
1
Luke
Robinson
4:45 PM WOD
1 x 1 @ 400 lbs
2
James
Bennett
9:30 AM WOD
1 x 1 @ 355 lbs
3
Kacen
Gubler
5:00 AM WOD
1 x 1 @ 285 lbs
Barely missed 325
4
Boyd
VanDam
9:30 AM WOD
1 x 1 @ 265 lbs
Failed 280#
4
Jared
Behunin
4:45 PM WOD
1 x 1 @ 265 lbs
4
Kody
Wilson
4:45 PM WOD
1 x 1 @ 265 lbs
5
Felix
Gonzales
6:00 AM WOD
1 x 1 @ 245 lbs
6
Clark
Harrison
9:30 AM WOD
1 x 1 @ 125 lbs
Female Clients
1
Jessica
Langston
4:45 PM WOD
1 x 1 @ 220 lbs
2
Susannah
Stout
4:45 PM WOD
1 x 1 @ 215 lbs
3
Mayra
Martinez
6:00 AM WOD
1 x 1 @ 185 lbs
4
Yesenia
Leavitt
5:00 AM WOD
1 x 1 @ 175 lbs
5
Maria
Gonzales
6:00 AM WOD
1 x 1 @ 165 lbs
6
Dawn
Hansen
4:45 PM WOD
1 x 1 @ 160 lbs
7
Korina
Darger
9:30 AM WOD
1 x 1 @ 140 lbs
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