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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
190313 - 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):
24 (10/14)
Workout
190313
Metcon (AMRAP - Reps)
With a up clock:
6 minute amrap
10 wall balls 20/14
15 kb swings 53/35
Bear crawl 25ft to kb across the gym, walk back after swings.
Rest 5 minutes
4 minute amrap
-thrusters 95/65
* no getting out barbells until during the resting period between amrap's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 13, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
147 Reps
4+6+41
1
Kacen
Gubler
5:00 AM WOD
147 Reps
4rnds+3reps, 44 thrusters
2
Jared
Behunin
4:30 PM WOD
140 Reps
3
Kody
Wilson
5:00 AM WOD
136 Reps
4
James
Bennett
6:00 AM WOD
134 Reps
5
Josh
Langston
9:30 AM WOD
130 Reps
6
Bryan
Winder
6:00 AM WOD
113 Reps
I’m in recovery mode.
7
Brandon
Buell
9:30 AM WOD
161 Reps
8
Luke
Robinson
4:30 PM WOD
142 Reps
Mod with PU for thrusters.
9
Russell
Cote
4:30 PM WOD
130 Reps
scaled. handstand walks instead of bear crawls
Female Clients
1
Jessica
Langston
6:00 AM WOD
197 Reps
5 +17/ 55 thrusters
2
Susannah
Stout
9:30 AM WOD
188 Reps
135 + 53
3
Ali
Miller
9:30 AM WOD
180 Reps
4
Mayra
Martinez
4:30 PM WOD
147 Reps
110+37
5
Jocelyn
Sackett
9:30 AM WOD
131 Reps
100/31
6
Miki
Rowan
4:30 PM WOD
127 Reps
3 rounds+18 & 34 thrusters
7
Tylee
Torres
9:30 AM WOD
124 Reps
88 reps part 1, 36 thrusters
8
Dawn
Hansen
6:00 AM WOD
113 Reps
8
Maria
Wilson
9:30 AM WOD
113 Reps
3+10 and 28 thrusters bleh
9
Natalie
McLaws
4:30 PM WOD
165 Reps
10
Charo
Shamo
4:30 PM WOD
159 Reps
11
Maria
Gonzales
4:30 PM WOD
153 Reps
#45
12
Karrie
Nielson
6:00 AM WOD
143 Reps
10# WB. 8# KB 15# thrusters
13
Yesenia
Leavitt
4:30 PM WOD
133 Reps
4+8 26#//40@45#
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