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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
170424 - 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):
30 (14/16)
Workout
170424
Never miss a Monday!
Metcon (AMRAP - Reps)
3 rounds for reps:
40 seconds work- 20 seconds rest
-wall balls 20/14
-push press 95/65
Metcon (Time)
5 rounds for time:
1 minutes elbow plank
10 hang squat cleans 95/65 RXP 135/95
30 second hand stand hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 24, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
118 Reps
2
Cory
Ashby
6:00 AM WOD
111 Reps
3
Mason
Watts
6:00 AM WOD
110 Reps
30 lb wall ball
4
Russell
Cote
4:30 PM WOD
106 Reps
30 lb wb
5
Josh
Langston
9:30 AM WOD
98 Reps
5
Ryan
Michler
5:00 AM WOD
98 Reps
6
Justin
Schelin
5:00 AM WOD
96 Reps
30# WB
7
Chance
Wright
6:00 AM WOD
93 Reps
8
Bryan
Winder
9:30 AM WOD
88 Reps
9
Benjamin
Lee
5:00 AM WOD
87 Reps
10
Taylor
Jacobson
6:00 AM WOD
85 Reps
11
Kannon
Ahlstrom
5:30 PM WOD
78 Reps
12
Kortney
Ahlstrom
6:00 AM WOD
72 Reps
13
Jeremy
Poston
5:00 AM WOD
47 Reps
Female Clients
1
Ann
Schelin
5:00 AM WOD
128 Reps
2
Jessica
Langston
5:00 AM WOD
125 Reps
20# wb
3
Casee
Richmond
5:00 AM WOD
114 Reps
4
Miki
Rowan
4:30 PM WOD
97 Reps
20x3wb, 12,12, 13press
5
Olivia
Sanders
4:30 PM WOD
95 Reps
20lbs
6
Brooke
Wright
4:30 PM WOD
91 Reps
7
Olivia
Austin
9:30 AM WOD
89 Reps
8
Jaci
Watts
4:30 PM WOD
86 Reps
20lb wall ball
9
Kat
Allen
5:00 AM WOD
85 Reps
10
Tricia
Michler
5:00 AM WOD
72 Reps
26-23-23
11
Charo
Shamo
5:30 PM WOD
99 Reps
12
Treasa
Anderson
4:30 PM WOD
82 Reps
13
Angie
Ellis
4:30 PM WOD
78 Reps
55#
14
Rebecca
McKnight
9:30 AM WOD
61 Reps
55#
15
Danielle
Davis
9:30 AM WOD
48 Reps
#55 pp
16
Brianna
Dummar
5:00 AM WOD
46 Reps
55lb
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