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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
160506 - 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):
16 (6/10)
Workout
160506
Metcon (No Measure)
Spend 15 minutes working on rope climb technique.
wear long socks
Metcon (AMRAP - Reps)
20 Minute AMRAP
55 box step ups 24/20
45 dead lifts ( body weight)
35 pullups
25 burpees
5 rope climbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 06, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
277 Reps
215#
2
Chance
Wright
6:00 AM WOD
231 Reps
3
Josh
Langston
4:30 PM WOD
230 Reps
4
Benjamin
Lee
4:30 PM WOD
201 Reps
#225
5
Dave
Howard
6:00 AM WOD
208 Reps
135# & Strict PU's
6
Mark
Parks
4:30 PM WOD
1 Reps
Female Clients
1
Jessica
Langston
4:30 PM WOD
326 Reps
2
Korina
Darger
5:00 AM WOD
235 Reps
SUPER FUN!!
3
Jennifer
Iverson
9:30 AM WOD
164 Reps
4
Allison
Smith
9:30 AM WOD
160 Reps
5
Makayla
Hummer
4:30 PM WOD
249 Reps
#135 RX all but rope climbs!
6
Shayla
Hummer
4:30 PM WOD
233 Reps
Rx weight #125 Mod PU, RC
7
Olivia
Austin
9:30 AM WOD
179 Reps
Strict banded PU
8
McKayla
Thornley
5:00 AM WOD
165 Reps
105 DL, JUMPING PU, 3 ROPE CLIMBS:)
9
Angie
Ellis
4:30 PM WOD
161 Reps
1rope, .75 .75 .5. 85# green +26 bj,
10
Brooke
Wright
9:30 AM WOD
148 Reps
125#
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