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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
160113 - 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):
32 (13/19)
Workout
160113
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
Go off the rowers in waves every 4 minutes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 13, 2016
Male Clients
1
Billy
Foster
4:30 PM WOD
195 Reps
1
Russell
Cote
9:30 AM WOD
195 Reps
2
Kamron
Wootton
6:00 AM WOD
182 Reps
3
Dan
Stewart
5:00 AM WOD
180 Reps
+4 assisted muscle-ups
3
Josh
Langston
9:30 AM WOD
180 Reps
13:03 finish clean
3
Justin
Schelin
5:00 AM WOD
180 Reps
4
Ryan
Michler
6:00 AM WOD
172 Reps
5
Chance
Wright
6:00 AM WOD
168 Reps
6
Benjamin
Lee
5:30 PM WOD
167 Reps
7
Gordon
Dotson
4:30 PM WOD
162 Reps
8
Gordie
Dotson
9:30 AM WOD
161 Reps
9
Bryan
Winder
6:00 AM WOD
159 Reps
10
Mark
Parks
5:30 PM WOD
95 Reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
187 Reps
2
Ann
Schelin
5:00 AM WOD
180 Reps
2
Holly
Simmons
5:00 AM WOD
180 Reps
3
Becky
Seymour
5:30 PM WOD
167 Reps
4
Lara
Fitts
9:30 AM WOD
165 Reps
freaking row!!!
4
Shania
Merritt
5:00 AM WOD
165 Reps
5
Andrea
Tomlinson
4:30 PM WOD
164 Reps
6
Haley
Clay
5:00 AM WOD
160 Reps
10 reps into cleans
7
Makayla
Hummer
5:30 PM WOD
159 Reps
8
Korina
Darger
5:30 PM WOD
156 Reps
9
Julie
Winder
9:30 AM WOD
140 Reps
10
Jennifer
Iverson
9:30 AM WOD
122 Reps
11
Syndi
Blackmore
9:30 AM WOD
180 Reps
12
Danielle
Crofts
9:30 AM WOD
165 Reps
13
Melissa
Rogers
4:30 PM WOD
163 Reps
14
Olivia
Austin
9:30 AM WOD
162 Reps
RX all but vups
15
Shayla
Hummer
5:30 PM WOD
159 Reps
Mod
16
McKayla
Thornley
5:30 PM WOD
155 Reps
MOD TTB
17
Brooke
Wright
9:30 AM WOD
136 Reps
Some ttb. Mostly Vups. 3:19 row
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