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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
170412 - 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 (10/12)
Workout
170412
Metcon (AMRAP - Reps)
40 seconds on 20 second off alternating movements,
2 rounds through:
-max rep box jumps 30/24
-20 second accumulated static knee raised hold from rings
-power snatches 95/65
-goblet squats 53/35
score is total box jumps, power snatches and goblet squats
Metcon (AMRAP - Reps)
6 minute amrap
30 box jumps 24/20
20 power snatches 95/65
10 ring dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 12, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
96 Reps
2
Freddy
Martinez
9:30 AM WOD
91 Reps
3
Bryan
Winder
6:00 AM WOD
75 Reps
16 box, 24 sn, & 35 gsq,
4
Matt
Clifford
6:00 AM WOD
72 Reps
5
Boyd
VanDam
9:30 AM WOD
70 Reps
6
Benjamin
Lee
4:30 PM WOD
63 Reps
7
Kannon
Ahlstrom
4:30 PM WOD
85 Reps
8
Lex
de Azevedo II
9:30 AM WOD
80 Reps
9
Gordon
Dotson
6:00 AM WOD
65 Reps
10
Taylor
Jacobson
6:00 AM WOD
60 Reps
Female Clients
1
Jessica
Langston
4:30 PM WOD
114 Reps
MU to knee holds
2
Casee
Richmond
5:00 AM WOD
108 Reps
3
Susannah
Stout
9:30 AM WOD
106 Reps
4
Ann
Schelin
5:00 AM WOD
96 Reps
5
Korina
Darger
9:30 AM WOD
86 Reps
6
Natalie
McLaws
4:30 PM WOD
72 Reps
7
Andrea
Stratton
5:00 AM WOD
65 Reps
8
Jaci
Watts
9:30 AM WOD
88 Reps
Step ups
9
Alicia
Staples
9:30 AM WOD
78 Reps
step ups
10
Rachel
Hepworth
9:30 AM WOD
72 Reps
#45, #26 kb
11
Jeanette
Campbell
9:30 AM WOD
56 Reps
16" box jumps #45 snatch #24 squat
11
Kimberly
Skinner
5:00 AM WOD
56 Reps
26#kb 24inch box 55#bb
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