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Metcon
Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170307 - 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 (13/18)
Workout
170307
Metcon (AMRAP - Reps)
TABATA, 8 intervals of 20/10 work/rest ratio:
perform all 8 sets of BS, then all sets of KB swings, 1 minute rest between movements.
Score is total reps.
back squats 95/65
kb swings 53/35
Metcon (Weight)
In under 20 minutes: 4 sets from the racks
10 back squats
build to heaviest set of 10
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 07, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
147 Reps
2
Bryan
Winder
6:00 AM WOD
144 Reps
82, Back Sq, & 62 KB
3
Freddy
Martinez
9:30 AM WOD
137 Reps
4
Luke
Robinson
4:30 PM WOD
132 Reps
5
Chance
Wright
6:00 AM WOD
131 Reps
5
Ryan
Michler
6:00 AM WOD
131 Reps
6
Taylor
Jacobson
6:00 AM WOD
130 Reps
7
Benjamin
Lee
5:00 AM WOD
121 Reps
7
Josh
Langston
4:30 PM WOD
121 Reps
8
Jeremy
Davis
6:00 AM WOD
111 Reps
9
Anthony
Allen
5:00 AM WOD
105 Reps
10
Kortney
Ahlstrom
6:00 AM WOD
114 Reps
35 kb 95 bb
11
Kannon
Ahlstrom
5:30 PM WOD
85 Reps
65 lb bar 26 lb kb
Female Clients
1
Susannah
Stout
5:30 PM WOD
177 Reps
2
Casee
Richmond
5:00 AM WOD
165 Reps
3
Ann
Schelin
5:00 AM WOD
154 Reps
65, 89
4
Olivia
Sanders
4:30 PM WOD
140 Reps
5
Brooke
Wright
6:00 AM WOD
132 Reps
6
Heidi
Lewis
9:30 AM WOD
130 Reps
First time RX since coming back!
7
Shayla
Hummer
5:30 PM WOD
126 Reps
8
Jessica
Langston
6:00 AM WOD
125 Reps
95#/53#
9
Lacie
VanDam
9:30 AM WOD
124 Reps
10
Tricia
Michler
5:00 AM WOD
116 Reps
11
Andrea
Stratton
5:00 AM WOD
110 Reps
12
Kat
Allen
5:00 AM WOD
108 Reps
13
Charo
Shamo
9:30 AM WOD
99 Reps
14
Rachel
Hepworth
9:30 AM WOD
122 Reps
Bar, #26 kb
15
Syndi
Blackmore
9:30 AM WOD
110 Reps
16
Natalie
McLaws
4:30 PM WOD
106 Reps
55# BS, 26# KB
17
Danielle
Davis
6:00 AM WOD
94 Reps
#35 BS #20 KB
18
Brianna
Dummar
5:00 AM WOD
90 Reps
55lb and 8lb kettlebell
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