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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
190218 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
190218
Metcon (AMRAP - Reps)
Partner wod (team of 3)
16 minute amrap (with a up clock)
80 squat clean thrusters 75/55
3 rope climbs
60 squat clean thrusters 95/65
6 rope climbs
40 squat clean thrusters 115/75
9 rope climbs
20 squat clean thrusters 135/95
12 rope climbs
*one round equals 230 reps
*one partner working at a time, share reps as needed.
*share bars if possible.
*modified rope climbs are 2x1.
Metcon (Weight)
From minutes 16-22
each team member establish a single heaviest
-squat clean thruster
*score is your own personal bar weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 18, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
205 Reps
Clark, Connor and Luke are badasses
2
James
Bennett
9:30 AM WOD
187 Reps
2
Josh
Langston
9:30 AM WOD
187 Reps
2
Kacen
Gubler
9:30 AM WOD
187 Reps
James & Josh... Beasts
3
Kody
Wilson
5:00 AM WOD
186 Reps
Kent and angel 37/40
4
Luke
Robinson
4:30 PM WOD
149 Reps
Stopped after rd of 60 thrusters because of arm hurting. Worked w...
5
Clark
Harrison
4:30 PM WOD
205 Reps
5
Connor
Robinson
4:30 PM WOD
205 Reps
6
Cory
Ashby
5:30 PM WOD
202 Reps
7
Taylor
Jacobson
6:00 AM WOD
196 Reps
Female Clients
1
Susannah
Stout
4:30 PM WOD
198 Reps
Babe and Kae
2
Chantel
Robinson
4:30 PM WOD
191 Reps
bea and lyndy
3
Jocelyn
Sackett
9:30 AM WOD
164 Reps
3
Lacie
VanDam
9:30 AM WOD
164 Reps
4
Natalie
McLaws
5:30 PM WOD
202 Reps
Bergen and Cory:)
5
Jessica
Langston
6:00 AM WOD
196 Reps
Thanks T & Shay!
6
Charo
Shamo
9:30 AM WOD
190 Reps
Ger and Naomi 😍
7
Maria
Wilson
9:30 AM WOD
164 Reps
Hang clean and jerks. Hurt knee
8
Yesenia
Leavitt
6:00 AM WOD
148 Reps
55# modified rope climbs
9
Brandi
Saavedra
4:30 PM WOD
140 Reps
Modified rope
10
Cherie
Santiago
4:30 PM WOD
72 Reps
25# dumbbells - alone
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