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Components
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):
9 (3/6)
Workout
Thursday
Warm-up
5 Minutes of coach lead line drills then:
AMRAP x 5 MINUTES
5 Scap Pull-Ups
5 Kipping Swings
5 Inch Worms + Push-Up
5 KB Swings
5 Up Downs
Workout
Metcon (Time)
In Teams of 2...
5 Rounds for time:
20 Devils Press 35/25
30 Pull-ups
40 Sit-ups
50 Double Unders (2x1 singles)
Rest 1 minute after each round
-Share reps as needed
-30 minute time cap
Cool Down
FOR RECOVERY
3:00 Slow Pedal on Bike
3:00 Foam Rolling Quads
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 26, 2019
Male Clients
1
Kacen
Gubler
9:30 AM WOD
26:30
RX all but 2x1 Singles
2
Benjamin
Lee
9:30 AM WOD
30:00
30# thx Charo
3
Luke
Robinson
4:45 PM WOD
31:21
With Chantel. 🍆😬😍 Pushups instead of pull-ups.
Female Clients
1
Jessica
Langston
5:00 AM WOD
24:24
Angel & Karrie
2
Korina
Darger
4:45 PM WOD
28:40
Hubs is a beast!<3
3
Karrie
Nielson
5:00 AM WOD
24:24
Thanks team 😁
4
Chantel
Robinson
4:45 PM WOD
31:21
Happy birthday 🎉 Luke
5
Miki
Rowan
4:45 PM WOD
34:30
Team Barki. (Barb+Miki)
6
Yesenia
Leavitt
4:45 PM WOD
34:37
15#/Singles Mayra&Naomi
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