Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
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
170123 - 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):
31 (11/20)
Workout
170123
never miss a monday
Metcon (AMRAP - Reps)
Tabata, 8 consecutive intervals at each station, 20/10 second work-rest ratio, score is total reps, 1 minute rest between stations.
Wall balls 20/14
Dead Lifts 135/95
Burpees
Metcon (Weight)
From minutes 14-25 take that 11 minutes to build to your heaviest 1x5 touch and go dead lift.
Share bars as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 23, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
229 Reps
30 pound WBS
2
Shane
Clay
4:30 PM WOD
220 Reps
80, 83, 57
3
Justin
Schelin
6:00 AM WOD
219 Reps
4
Chance
Wright
6:00 AM WOD
202 Reps
5
Russell
Cote
4:30 PM WOD
201 Reps
30 lb wb. took it easy on deads
6
Benjamin
Lee
6:00 AM WOD
180 Reps
7
Bryan
Winder
9:30 AM WOD
179 Reps
8
Luke
Robinson
4:30 PM WOD
172 Reps
9
Freddy
Martinez
9:30 AM WOD
168 Reps
10
Boyd
VanDam
4:30 PM WOD
158 Reps
11
Clark
Harrison
4:30 PM WOD
164 Reps
Female Clients
1
Susannah
Stout
9:30 AM WOD
251 Reps
2
Casee
Richmond
5:00 AM WOD
240 Reps
3
Ann
Schelin
5:00 AM WOD
232 Reps
4
Kat
Allen
5:00 AM WOD
200 Reps
72,72,56
5
Olivia
Austin
9:30 AM WOD
187 Reps
6
Miki
Rowan
4:30 PM WOD
185 Reps
80wb,62dl,43burpees
7
Brooke
Wright
9:30 AM WOD
183 Reps
75, 75, 33
8
Jaci
Watts
4:30 PM WOD
177 Reps
Blah
8
Korina
Darger
9:30 AM WOD
177 Reps
9
McKayla
Thornley
5:30 PM WOD
176 Reps
WB-70 DL-80 B- 26
10
Melissa
Rogers
4:30 PM WOD
163 Reps
11
Shayla
Hummer
5:30 PM WOD
158 Reps
12
Tricia
Michler
5:00 AM WOD
153 Reps
13
Natalie
Bray
5:00 AM WOD
152 Reps
105# DL
14
Rebecca
McKnight
5:00 AM WOD
132 Reps
15
Andrea
Stratton
5:00 AM WOD
131 Reps
56, 45, 30
16
Alicia
Staples
4:30 PM WOD
188 Reps
165# 5X 205# 1X
17
Syndi
Blackmore
9:30 AM WOD
165 Reps
18
Angie
Ellis
4:30 PM WOD
164 Reps
74/56/34 85# 10wb
19
Ashlynn
Murphy
4:30 PM WOD
118 Reps
35 wall balls with 14 lb, then did 7 air squats
Loading...
Powered By Wodify