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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
160401 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
160401
Metcon (AMRAP - Reps)
CrossFit Open 14.5/16.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees
April Fools!!!!!!!!
This is the Real WOD:
In 2 minute intervals perform one
unbroken set on each movement:
0-2:00 thrusters
2:00-4:00 kb swings 53/44
4:00-6:00 push jerk
6:00-8:00 front rack lunges
8:00-10:00 double unders
10:00-12:00 dead lifts
12:00-14:00 REST
then:
5 minute amrap
50 air squats
max reps situps
95/65
Score is total reps
Take as many attempts at a unbroken set of double unders within the 2 minute split as you want. Score is largest unbroken set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 01, 2016
Male Clients
1
Justin
Schelin
4:30 PM WOD
393 Reps
2
Matt
Clifford
4:30 PM WOD
383 Reps
27,30,21,24,80,50,151
3
Jared
Jones
4:30 PM WOD
364 Reps
20,40,18,18,73,49,50,97
4
Boyd
VanDam
9:30 AM WOD
338 Reps
20/30/25/15/98/25/125
5
Josh
Langston
9:30 AM WOD
315 Reps
6
Ryan
Michler
5:00 AM WOD
295 Reps
7
Bryan
Winder
5:00 AM WOD
275 Reps
7 DU's
8
Chance
Wright
6:00 AM WOD
249 Reps
9
Gordon
Dotson
5:00 AM WOD
295 Reps
singles. #75
Female Clients
1
Korina
Darger
5:00 AM WOD
376 Reps
1st attempt 334 23/30/15/30/82/56/90
2
Kaelee
Clifford
4:30 PM WOD
375 Reps
3
Olivia
Austin
9:30 AM WOD
246 Reps
4
Jennifer
Iverson
5:00 AM WOD
238 Reps
4
Shelly
Howard
5:00 AM WOD
238 Reps
26,25,15,20,2,61,89
5
Charo
Shamo
9:30 AM WOD
384 Reps
6
Melissa
Rogers
4:30 PM WOD
334 Reps
7
Angie
Ellis
4:30 PM WOD
298 Reps
45#, 26#kb, singles
8
Kimberly
Skinner
5:00 AM WOD
231 Reps
9
Robin
Desatoff
9:30 AM WOD
213 Reps
Scaled KB, singles, #65
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