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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
190228 - 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):
22 (9/13)
Workout
190228
Metcon (AMRAP - Reps)
15 minute amrap
60 double unders (2x1 singles)
30 kettle bell swings 53/35
200 meter run
60ft single arm OH KB alt lunges
*score is total reps of lunges , kbs, and dub's, runs don't count for reps. lunges worth 1 rep per foot.
*150 reps per round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 28, 2019
Male Clients
1
Mason
Watts
6:00 AM WOD
533 Reps
2
Ryan
Michler
6:00 AM WOD
430 Reps
3
Justin
Schelin
5:00 AM WOD
402 Reps
1arm but RX....FINALLY!
4
James
Bennett
9:30 AM WOD
390 Reps
4
Kody
Wilson
4:30 PM WOD
390 Reps
4
Taylor
Jacobson
6:00 AM WOD
390 Reps
5
Dave
Howard
5:30 PM WOD
387 Reps
6
Kacen
Gubler
5:00 AM WOD
440 Reps
360singles 2x1,RX weight
7
Omar
Torres
9:30 AM WOD
420 Reps
Started w/ DUs but it didn’t last long. Rx KBS, 45 lbs lunges
Female Clients
1
Jessica
Langston
5:00 AM WOD
540 Reps
Finished the run.
2
Ali
Miller
9:30 AM WOD
532 Reps
3
Jocelyn
Sackett
9:30 AM WOD
390 Reps
Finished run. Fun!
4
Barbara
Cox
5:30 PM WOD
368 Reps
5
Chantel
Robinson
5:30 PM WOD
674 Reps
20 # overhead lunges and 26 # kB
6
Charo
Shamo
5:30 PM WOD
510 Reps
7
Cherie
Santiago
4:30 PM WOD
450 Reps
35# & Singles 🥩
8
Maria
Gonzales
4:30 PM WOD
390 Reps
8
Maria
Wilson
9:30 AM WOD
390 Reps
8
Mayra
Martinez
4:30 PM WOD
390 Reps
Singles, 26 KB
9
Miki
Rowan
4:30 PM WOD
387 Reps
Singles
10
Brandi
Saavedra
4:30 PM WOD
385 Reps
Singles. 26 and 20
10
Yesenia
Leavitt
4:30 PM WOD
385 Reps
2x1 Singles🙄
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