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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
190103 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (14/17)
Workout
190103
Metcon (AMRAP - Reps)
3 rounds for total reps:
3 minute amrap
10 box jumps 24/20
10 pull-ups
10 hang power snatches 95/65
rest 3 minutes
*pick up where you leave off to start the second round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 03, 2019
Male Clients
1
Mason
Watts
6:00 AM WOD
204 Reps
6 rounds +4 snatches
2
Kody
Wilson
5:00 AM WOD
160 Reps
5+10
3
Dave
Howard
6:00 AM WOD
144 Reps
4+24
4
Benjamin
Lee
4:30 PM WOD
140 Reps
4
Omar
Torres
5:30 PM WOD
140 Reps
5
Justin
Smith
4:30 PM WOD
139 Reps
6
Kacen
Gubler
5:00 AM WOD
137 Reps
7
Luke
Robinson
4:30 PM WOD
136 Reps
8
Josh
Langston
6:00 AM WOD
126 Reps
9
Taylor
Jacobson
6:00 AM WOD
96 Reps
10
Justin
Schelin
4:30 PM WOD
215 Reps
Box Jumps, Sit Ups, Single arm DB Hang snatch #50
11
Bryan
Winder
6:00 AM WOD
153 Reps
Ring pulls
12
James
Bennett
9:30 AM WOD
152 Reps
65# hang snatch (hand injury) 5 rounds plus 2
13
Dave
Sanders
4:30 PM WOD
123 Reps
#45 RPU sit ups
Female Clients
1
Jessica
Langston
5:00 AM WOD
202 Reps
2
Olivia
Sanders
4:30 PM WOD
145 Reps
3
Jennifer
Guzman
9:30 AM WOD
138 Reps
4
Barbara
Cox
9:30 AM WOD
89 Reps
5
Cherie
Santiago
9:30 AM WOD
180 Reps
#55 lbs - get up sit ups - box jumps
6
Renee
Morales
9:30 AM WOD
160 Reps
25# bar, step ups
7
Charo
Shamo
4:30 PM WOD
153 Reps
8
Alex
Shafter
9:30 AM WOD
150 Reps
modified to ring rows. 35lbs bar
9
Julie
Winder
9:30 AM WOD
148 Reps
step ups for calves
10
Tylee
Torres
9:30 AM WOD
144 Reps
11
Natalie
McLaws
4:30 PM WOD
130 Reps
45# snatch
12
Yesenia
Leavitt
4:30 PM WOD
121 Reps
45#
13
Maria
Gonzales
4:30 PM WOD
116 Reps
13
Maria
Wilson
9:30 AM WOD
116 Reps
14
Brooke
Wright
9:30 AM WOD
110 Reps
stepups 35#
15
Jocelyn
Sackett
9:30 AM WOD
106 Reps
55#
16
Jamie
Lucky
5:00 AM WOD
0 Reps
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