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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
170530 - 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):
35 (16/19)
Workout
170530
Metcon (AMRAP - Reps)
For total reps:
30 seconds on 30 seconds off for 5 rounds
-max rep box jump 24/20
30 seconds on 30 seconds off for 5 rounds
-max rep sit-ups
30 seconds on 30 seconds off for 5 rounds
-max rep dead lifts 185/125
30 seconds on 30 seconds off for 5 rounds
-max rep wall balls 20/14
Step ups are NOT RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 30, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
332 Reps
85,121,54,72
2
Mason
Watts
6:00 AM WOD
287 Reps
3
Chance
Wright
6:00 AM WOD
284 Reps
4
Matt
Clifford
9:30 AM WOD
280 Reps
71,75,54,76
5
Taylor
Jacobson
6:00 AM WOD
275 Reps
6
Brian
Tatum
9:30 AM WOD
273 Reps
7
Russell
Cote
4:30 PM WOD
264 Reps
8
Benjamin
Lee
4:30 PM WOD
249 Reps
9
Clark
Harrison
4:30 PM WOD
246 Reps
10
Jeremy
Davis
6:00 AM WOD
232 Reps
11
Ryan
Michler
6:00 AM WOD
230 Reps
12
Dave
Howard
5:30 PM WOD
206 Reps
47@30",67 GHD,50 DL, 42 30#
13
Kannon
Ahlstrom
5:30 PM WOD
276 Reps
14
Jonah
Sanders
5:30 PM WOD
216 Reps
155# Bar
15
David
Sanders
5:30 PM WOD
211 Reps
40,24,185,su
16
Dave
Sanders
5:30 PM WOD
203 Reps
DL #115 38, 60, 37, 68
Female Clients
1
Casee
Richmond
5:00 AM WOD
366 Reps
84, 136, 71,75
2
Jessica
Langston
6:00 AM WOD
336 Reps
20# wb
3
Ann
Schelin
5:00 AM WOD
325 Reps
BJ=64 SU=104 DL= 88 WB=69
4
Shelly
Howard
5:30 PM WOD
313 Reps
70, 100, 68, 75
5
Susannah
Stout
9:30 AM WOD
298 Reps
sit-ups-90,deadlifts-85,wallballs-65,boxjumps-58
6
Miki
Rowan
9:30 AM WOD
280 Reps
68box,95situp,50dl,67wb
7
Olivia
Sanders
9:30 AM WOD
271 Reps
8
Heidi
Lewis
5:30 PM WOD
235 Reps
9
Kat
Allen
5:00 AM WOD
223 Reps
9
Natalie
McLaws
9:30 AM WOD
223 Reps
52,80,35,56
10
Kimberly
Skinner
9:30 AM WOD
220 Reps
11
Tricia
Michler
5:00 AM WOD
270 Reps
60-90-50-70 rx all but box jumps
12
Angie
Ellis
4:30 PM WOD
267 Reps
step 95bar
13
Brooke
Wright
9:30 AM WOD
256 Reps
56/68/61/71 rx all but stepups and light dl
14
Charo
Shamo
9:30 AM WOD
241 Reps
15
Kelli
Jacobson
6:00 AM WOD
238 Reps
16
Alexa
Sigmund
6:00 AM WOD
233 Reps
17
Syndi
Blackmore
9:30 AM WOD
225 Reps
18
Brianna
Dummar
9:30 AM WOD
179 Reps
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