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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
170223 - 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):
26 (13/13)
Workout
170223
Metcon (AMRAP - Reps)
For reps:
40 seconds on 20 seconds off for 4 rounds
Alternate movements each minute:
-dead lifts 185/125
-calorie row
-box jumps 24/20
-kb swings 53/35
-strict press 75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 23, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
361 Reps
2
Justin
Schelin
5:00 AM WOD
329 Reps
3
Mason
Watts
6:00 AM WOD
309 Reps
4
Chance
Wright
6:00 AM WOD
284 Reps
5
Ryan
Michler
6:00 AM WOD
269 Reps
6
Benjamin
Lee
5:00 AM WOD
254 Reps
7
Freddy
Martinez
6:00 AM WOD
253 Reps
7
Luke
Robinson
4:30 PM WOD
253 Reps
8
Josh
Langston
6:00 AM WOD
247 Reps
9
Dave
Howard
6:00 AM WOD
209 Reps
10
Bryan
Winder
6:00 AM WOD
271 Reps
STEP UPS, RX"ed EVERYTHING ELSE
11
Lex
de Azevedo II
6:00 AM WOD
249 Reps
12
Connor
Robinson
4:30 PM WOD
136 Reps
Female Clients
1
Casee
Richmond
5:00 AM WOD
314 Reps
2
Ann
Schelin
5:00 AM WOD
302 Reps
70 DL, 33 ROW, 50 BJ, 81 KB, 68 PRESS
3
Olivia
Austin
9:30 AM WOD
248 Reps
4
Jaci
Watts
4:30 PM WOD
242 Reps
5
Miki
Rowan
4:30 PM WOD
229 Reps
13,11,11,10 9,8,9,10 17,15,13,10 16,16,16,15 9,8,7,6
6
Shelly
Howard
6:00 AM WOD
206 Reps
7
Lacie
VanDam
9:30 AM WOD
1 Reps
No idea my reps I can't count when I'm tired
8
Rachel
Hepworth
4:30 PM WOD
285 Reps
Not a lot of weight but I did it😊
9
Angie
Ellis
4:30 PM WOD
256 Reps
85lb some bj 26kb 35bar
10
Natalie
Bray
4:30 PM WOD
249 Reps
DL 125: 26 KB; 35 SP
11
Brooke
Wright
9:30 AM WOD
239 Reps
all rx but dl- back
12
Tricia
Michler
5:00 AM WOD
223 Reps
Box steps
13
Nicole
Davis
5:00 AM WOD
210 Reps
55 LBS SP/35 DL/MODIFY BJ
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