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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
170316 - 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):
14 (6/8)
Workout
170316
No 5:30pm class Thursday, Come watch the launch of 17.4 at 6pm and plan on attempting it during Friday night lights at 5:30pm Friday.
Metcon (AMRAP - Reps)
emom for 8 minutes
even- 1 squat clean 2 front squats
odd- 30 seconds of double unders
Use a challenging load around 70-80% of 1RM Squat Clean
Score is total dub's
Metcon (AMRAP - Rounds and Reps)
6 minute amrap
20 double unders
4 front squats 135/95
4 over the bar burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 16, 2017
Male Clients
1
Justin
Schelin
6:00 AM WOD
235 Reps
2
Josh
Langston
9:30 AM WOD
205 Reps
3
Benjamin
Lee
4:30 PM WOD
175 Reps
145# FS
4
Freddy
Martinez
9:30 AM WOD
172 Reps
5
Russell
Cote
4:30 PM WOD
9 Reps
225# . Forgot to count.
6
Matt
Clifford
9:30 AM WOD
200 Reps
w/30s fr lunges 95
Female Clients
1
Ann
Schelin
6:00 AM WOD
204 Reps
2
Casee
Richmond
5:00 AM WOD
161 Reps
3
Jaci
Watts
4:30 PM WOD
152 Reps
@115lb front squat
4
Olivia
Austin
9:30 AM WOD
110 Reps
105# squat cleans
5
Andrea
Stratton
5:00 AM WOD
55 Reps
rough day for du
6
Danielle
Davis
4:30 PM WOD
238 Reps
singles
7
Brianna
Dummar
5:00 AM WOD
121 Reps
Singles
8
Nicole
Davis
6:00 AM WOD
45 Reps
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