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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
160120 - 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):
27 (9/18)
Workout
160120
Metcon (AMRAP - Reps)
A: 5 rounds
In 60 seconds complete
20 double unders
then:
max rep burpees (25lb plate)
B: 5 rounds
In 60 seconds complete
10 wall balls 20/14
then:
max rep toes to bar
C: 5 rounds
In 60 seconds complete
5 HSPU
then:
max rep kettle bell swings 53/35
rest 30 seconds after each round
score is total burpees,TTB,KBS combined.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2016
Male Clients
1
Justin
Schelin
5:00 AM WOD
218 Reps
2
Dan
Stewart
5:00 AM WOD
216 Reps
3
Matt
Clifford
4:30 PM WOD
204 Reps
70,65,69
4
Josh
Langston
9:30 AM WOD
175 Reps
5
Bryce
Vanderhorst
9:30 AM WOD
168 Reps
6
Gordie
Dotson
5:30 PM WOD
164 Reps
7
Bryan
Winder
6:00 AM WOD
112 Reps
I got 20 DU's all 5 rounds.. YES!!!
8
Gordon
Dotson
4:30 PM WOD
168 Reps
9
Mark
Parks
5:30 PM WOD
166 Reps
Female Clients
1
Charo
Shamo
4:30 PM WOD
197 Reps
2
Jessica
Langston
5:00 AM WOD
193 Reps
20#/53#
3
Lara
Fitts
9:30 AM WOD
189 Reps
4
Kaelee
Clifford
5:00 AM WOD
186 Reps
5
Tonya
Foster
4:30 PM WOD
149 Reps
20# wb 53# kb
6
Korina
Darger
9:30 AM WOD
110 Reps
B52 TTB42 KBS16/44#
7
Jennifer
Iverson
9:30 AM WOD
42 Reps
I was amazing
8
Christina
Oliekan
4:30 PM WOD
268 Reps
Singles, push ups, knee raise, hspu on box, 35# kbs
9
Shayla
Hummer
5:30 PM WOD
207 Reps
51, 79, 77#26KB MOD
10
Melissa
Rogers
4:30 PM WOD
177 Reps
11
Miki
Rowan
5:30 PM WOD
160 Reps
box hspu, knees to chest
12
McKayla
Thornley
5:30 PM WOD
132 Reps
#26Kb #knee ups
13
Brittany
Dotson
5:30 PM WOD
131 Reps
RX all but HSPU. About died..
14
Allison
Smith
4:30 PM WOD
130 Reps
25 plate on handstands
15
Olivia
Austin
9:30 AM WOD
128 Reps
worked on Dubs vups lil HSPU
16
Becky
Seymour
9:30 AM WOD
123 Reps
Some non rx hspu some not ;)
17
Katie
Pack
4:30 PM WOD
88 Reps
18
Julie
Winder
9:30 AM WOD
0 Reps
modified
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