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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
160308 - 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):
22 (8/14)
Workout
160308
Metcon (AMRAP - Reps)
emotm for 10 minutes
30 seconds on/off work rest ratio
-even hspu (ab mat)
-odd box jumps 24/20
Metcon (Time)
For time:
30 clean and jerks 135/95
with 3 burpees emotm
3..2..1.. stars with 3 burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 08, 2016
Male Clients
1
Dan
Stewart
5:00 AM WOD
152 Reps
2
Justin
Schelin
5:00 AM WOD
143 Reps
3
Ryan
Michler
6:00 AM WOD
122 Reps
4
Matt
Clifford
9:30 AM WOD
113 Reps
69,44
5
Josh
Langston
4:30 PM WOD
95 Reps
Strict hspu
6
Dave
Howard
6:00 AM WOD
79 Reps
10 HSPU ...first after surgery :)
7
Benjamin
Lee
4:30 PM WOD
97 Reps
Mod HSPU
8
Garn
Henderson
4:30 PM WOD
87 Reps
strict press, 45#
Female Clients
1
Kaelee
Clifford
9:30 AM WOD
140 Reps
2
Andrea
Tomlinson
4:30 PM WOD
130 Reps
3
Lara
Fitts
4:30 PM WOD
125 Reps
4
Shelly
Howard
6:00 AM WOD
79 Reps
5
Kristina
Smith
5:00 AM WOD
58 Reps
6
Angie
Ellis
4:30 PM WOD
119 Reps
strict press #35, jumped off!!
7
Rachel
Hepworth
4:30 PM WOD
114 Reps
Baby HSPU
8
Melissa
Rogers
9:30 AM WOD
107 Reps
9
Ann
Schelin
5:00 AM WOD
100 Reps
Stict mat on 15lb plate
10
Olivia
Austin
9:30 AM WOD
97 Reps
11
Syndi
Blackmore
9:30 AM WOD
90 Reps
12
Becky
Seymour
9:30 AM WOD
80 Reps
10,13,12,13,13, 4,3,4,5,3
13
McKayla
Thornley
5:00 AM WOD
65 Reps
14
Kimberly
Skinner
5:00 AM WOD
46 Reps
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