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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
170127 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (12/15)
Workout
170127
Fun day Friday.. Come get yours!
Metcon (AMRAP - Reps)
emom for 6 minutes
even- 30 second hand stand hold or RXP(20ft hand stand walk)
odd-30 seconds max effort dead lifts 225/145
score is total DL
Metcon (Time)
2 Rounds For Time:
17 dead lifts 225/145
30 hand stand pushups (ab mat)
RXP 4 inch deficit
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 27, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
52 Reps
2
Josh
Langston
6:00 AM WOD
26 Reps
3
Boyd
VanDam
9:30 AM WOD
25 Reps
getting better on my hands.
4
Shane
Clay
4:30 PM WOD
24 Reps
5
Dave
Howard
6:00 AM WOD
21 Reps
6
Russell
Cote
4:30 PM WOD
15 Reps
7
Bryan
Winder
6:00 AM WOD
45 Reps
8
Freddy
Martinez
9:30 AM WOD
39 Reps
9
Justin
Schelin
6:00 AM WOD
32 Reps
10
Taylor
Jacobson
6:00 AM WOD
24 Reps
11
Kannon
Ahlstrom
4:30 PM WOD
18 Reps
145 lbs
12
Kortney
Ahlstrom
6:00 AM WOD
15 Reps
Female Clients
1
Jessica
Langston
6:00 AM WOD
48 Reps
2
Olivia
Austin
9:30 AM WOD
47 Reps
2
Susannah
Stout
9:30 AM WOD
47 Reps
3
Shelly
Howard
6:00 AM WOD
45 Reps
4
Casee
Richmond
5:00 AM WOD
42 Reps
5
Jaci
Watts
9:30 AM WOD
30 Reps
5
McKayla
Thornley
4:30 PM WOD
30 Reps
6
Andrea
Stratton
5:00 AM WOD
46 Reps
85#
7
Angie
Ellis
4:30 PM WOD
33 Reps
95# presses
8
Rebecca
McKnight
9:30 AM WOD
31 Reps
100 pike
9
Ashlynn
Murphy
4:30 PM WOD
30 Reps
85lb deadlifts
10
Heidi
Lewis
9:30 AM WOD
27 Reps
115 lbs
11
Natalie
McLaws
4:30 PM WOD
24 Reps
105#
12
Lacie
VanDam
9:30 AM WOD
23 Reps
125lb
13
Danielle
Davis
4:30 PM WOD
15 Reps
#145 DL
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