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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
170526 - 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):
21 (9/12)
Workout
170526
Metcon (AMRAP - Reps)
For total reps:
TABATA
kb swings 53/35
wall balls 20/14
sumo dead lift high pull 95/65
shoulder to overhead 95/65
20/10 second work/rest ratio: 8 intervals at each movement before rotating. Rest 1 minute between movement changes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 26, 2017
Male Clients
1
Cory
Ashby
6:00 AM WOD
299 Reps
2
Chance
Wright
6:00 AM WOD
260 Reps
3
Freddy
Martinez
9:30 AM WOD
244 Reps
4
Ryan
Michler
5:00 AM WOD
240 Reps
5
Benjamin
Lee
4:30 PM WOD
237 Reps
6
Kannon
Ahlstrom
9:30 AM WOD
292 Reps
7
Dave
Sanders
4:30 PM WOD
276 Reps
#35, #10, #55
8
David
Sanders
4:30 PM WOD
248 Reps
53#KB, 20# wb, 75# BAR.
9
Jonah
Sanders
4:30 PM WOD
165 Reps
14#wb, 75#bb. Quality over quantity;)
Female Clients
1
Ann
Schelin
5:00 AM WOD
309 Reps
86, 75, 56, 92
2
Olivia
Austin
9:30 AM WOD
265 Reps
74,57,52,82
3
Olivia
Sanders
9:30 AM WOD
254 Reps
4
Miki
Rowan
4:30 PM WOD
236 Reps
72,72,47,45
5
Casee
Richmond
5:00 AM WOD
233 Reps
Left before last tabata
6
Jaci
Watts
4:30 PM WOD
215 Reps
Hand a phone call on s2oh..... 80,64,46,25
7
Kimberly
Skinner
9:30 AM WOD
188 Reps
8
Angie
Ellis
4:30 PM WOD
297 Reps
35bar 14wb 20kb
9
Brooke
Wright
9:30 AM WOD
215 Reps
All rx but sdhp. 53/56/63/43
10
Heidi
Lewis
9:30 AM WOD
185 Reps
11
Brianna
Dummar
9:30 AM WOD
161 Reps
65lb
12
Rebecca
McKnight
9:30 AM WOD
150 Reps
55#
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