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Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170111 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
37 (19/18)
Workout
170111
Metcon (AMRAP - Reps)
Emom for 6 minutes
Even- power snatch 75/55
Odd- box jumps 24/20
Rest 4 minutes
8 minute amrap
50 push-ups
75 air squats
100 second hand stand hold.
Every second on the wall counts as a rep. Score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 11, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
430 Reps
2
Mason
Watts
6:00 AM WOD
395 Reps
Push ups and air squats with 20 pound weight vest.
3
Cory
Ashby
4:30 PM WOD
388 Reps
4
Russell
Cote
4:30 PM WOD
380 Reps
20lb vest. Thanks for the idea mason
5
Shane
Clay
4:30 PM WOD
371 Reps
6
Taylor
Jacobson
6:00 AM WOD
361 Reps
7
Justin
Schelin
5:00 AM WOD
353 Reps
8
Dave
Howard
6:00 AM WOD
310 Reps
72, 238
9
Josh
Langston
9:30 AM WOD
309 Reps
10
Jayme
Turner
6:00 AM WOD
307 Reps
10
Ryan
Michler
6:00 AM WOD
307 Reps
11
Freddy
Martinez
9:30 AM WOD
306 Reps
12
Matt
Clifford
4:30 PM WOD
289 Reps
13
Benjamin
Lee
6:00 AM WOD
281 Reps
14
Anthony
Allen
5:00 AM WOD
233 Reps
68/165 pushups suck!
15
Luke
Robinson
5:30 PM WOD
225 Reps
16
Bryan
Winder
6:00 AM WOD
309 Reps
rx'ed everything but box jumps
17
Brian
Sewell
9:30 AM WOD
285 Reps
18
Kortney
Ahlstrom
6:00 AM WOD
150 Reps
60 reps on 6 min amrap With 75 lbs and step ups 20" 90 reps on 8 ...
Female Clients
1
Casee
Richmond
5:00 AM WOD
376 Reps
120, 256
2
Susannah
Stout
9:30 AM WOD
356 Reps
3
Korina
Darger
9:30 AM WOD
298 Reps
65# Snch. on accident
4
Charo
Shamo
5:30 PM WOD
286 Reps
5
Shelly
Howard
6:00 AM WOD
252 Reps
80, 172
6
Amber
Farmer
9:30 AM WOD
211 Reps
72, 139. So. I thought I had to do 100 squats!!! I did 89. Errrrr...
7
Treasa
Anderson
9:30 AM WOD
316 Reps
8
Angie
Ellis
4:30 PM WOD
311 Reps
35# situps not pushups (deltoid), wall walk, stepup
9
Megan
Hanks
6:00 AM WOD
301 Reps
45# snatch
10
Jaci
Watts
9:30 AM WOD
280 Reps
Step ups mod push ups
11
Rebecca
McKnight
9:30 AM WOD
278 Reps
35#, step up, mod pu,pike
12
Heidi
Lewis
9:30 AM WOD
267 Reps
13
Tricia
Michler
5:00 AM WOD
251 Reps
76/175
14
Jessica
Jensen
5:00 AM WOD
250 Reps
#55 snatch. Step ups. Mod push-ups.
15
Andrea
Stratton
9:30 AM WOD
230 Reps
35# (11,11,13) 20" (13,12,12) 32 sec hs
16
Brooke
Wright
9:30 AM WOD
200 Reps
rx all but pushups 75/125
17
Jeanette
Campbell
9:30 AM WOD
173 Reps
25# bar Box step ups Knee push ups
18
Danielle
Davis
4:30 PM WOD
136 Reps
#35 ps, stepups, knee pu
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