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Components
Metcon
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):
11 (2/9)
Workout
Thursday
Warm-up
1:00 Easy pace on Bike/Row/Ski
Then…
ALT EMOM x 12 MIN:
Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs
Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank
Then…
1:00 Hard pace on Bike/Row/Ski
Workout
Metcon (AMRAP - Reps)
EMOM x 15 MINUTES
MIN 1 - MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 - MAX Double Unders
MIN 3 - MAX Weighted Plank Hold (25/15)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU
Finisher
Metcon (AMRAP - Reps)
IN TEAMS OF 2...
AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*
*Hold single DB across chest. P1 works for minute 1 while P2 holds P1's feet. P2 works for minute 2 while P1 holds P2's feet...and so on alternating minutes until the end of the AMRAP.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 19, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
462 Reps
Love me some DUBS
2
Luke
Robinson
4:45 PM WOD
2 Reps
2- I only ate 2 of Ali’s cookies. I wanted to PR that lift but un...
Female Clients
1
Jessica
Langston
5:00 AM WOD
381 Reps
2
Chantel
Robinson
9:30 AM WOD
350 Reps
3
Barbara
Cox
6:00 AM WOD
289 Reps
2 dumbbells are game changer
4
Rachel
Hepworth
6:00 AM WOD
550 Reps
#12, singles
5
Dawn
Hansen
4:45 PM WOD
445 Reps
6
Chantel
Robinson
4:45 PM WOD
375 Reps
20 #
7
Korina
Darger
9:30 AM WOD
325 Reps
40#DB
8
Karrie
Nielson
5:00 AM WOD
300 Reps
10# DB. Singles500/2
9
Yesenia
Leavitt
4:45 PM WOD
0 Reps
Lost count after 1000 reps 🤩🤷🏽♀️
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