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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
170421 - 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):
22 (12/10)
Workout
170421
Metcon (AMRAP - Reps)
For total reps:
5 minute amrap
21-15-9
dead lifts 225/155
handstand push-ups (ab mat)
rest 5 minutes
5 minute amrap
50-40-30-20-10
double unders
sit-ups
rest 5 minutes
5 minute amrap
burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 21, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
402 Reps
2
Jared
Jones
4:30 PM WOD
374 Reps
81+210+83=374
3
Justin
Schelin
5:00 AM WOD
359 Reps
PR Diane by 1:30
4
Chance
Wright
6:00 AM WOD
340 Reps
5
Dave
Howard
5:00 AM WOD
309 Reps
6
Freddy
Martinez
9:30 AM WOD
294 Reps
7
Ryan
Michler
5:00 AM WOD
265 Reps
8
Benjamin
Lee
4:30 PM WOD
332 Reps
No RX HSPU
9
Gordon
Dotson
6:00 AM WOD
267 Reps
10
Jeremy
Poston
5:00 AM WOD
245 Reps
11
Clark
Harrison
4:30 PM WOD
216 Reps
12
Bryan
Winder
6:00 AM WOD
0 Reps
here in body not spirit
Female Clients
1
Casee
Richmond
5:00 AM WOD
474 Reps
89, 290, 95
2
Olivia
Austin
9:30 AM WOD
253 Reps
Pretty sure I threw a rib my first hspu
3
Shelly
Howard
6:00 AM WOD
162 Reps
25,85,52
4
Cherie
Santiago
9:30 AM WOD
388 Reps
105 DL modified HSPU (didn't touch head to floor) singles
5
Miki
Rowan
4:30 PM WOD
324 Reps
155#, hspu on 45#plate (57reps) Singles(200reps) 67burpees
6
Kimberly
Skinner
4:30 PM WOD
315 Reps
135#DL 12#DUMB 3X1
7
Angie
Ellis
4:30 PM WOD
312 Reps
115#BAR 15#DUMB 3X1
8
Andrea
Stratton
5:00 AM WOD
273 Reps
95# dl mod hspu
9
Natalie
McLaws
4:30 PM WOD
260 Reps
85# DL, singles
10
Brianna
Dummar
4:30 PM WOD
252 Reps
155lb deadlifts, 15lb dumbell press
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