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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
190530 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (7/9)
Workout
190530
Metcon (AMRAP - Reps)
For total reps: (every second is a rep)
Alternate helping each other load weight.
2 rounds of:
2 minute Weighted elbow plank 45/25lb plate.
2 rounds of:
1 minute Weighted hanging static knee hold 25/15lb plate.
*Rest approx 2 minutes after each attempt.
*Score is a max of 4 minutes plank and 2 minutes hang knee hold for 360 reps.
Metcon (Time)
2 rounds for time:
400 meter run
20 toes to bar
Rest 3 minutes
*13 minutes cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 30, 2019
Male Clients
1
Dan
Stewart
6:00 AM WOD
360 Reps
2
Mason
Watts
5:00 AM WOD
335 Reps
6:00 am
3
Kacen
Gubler
5:00 AM WOD
317 Reps
4
Josh
Langston
4:30 PM WOD
310 Reps
5
Luke
Robinson
4:30 PM WOD
300 Reps
120,120,30,30
6
Russell
Cote
4:30 PM WOD
135 Reps
7
Clark
Harrison
9:30 AM WOD
325 Reps
Woman;s (Senior) Rx
Female Clients
1
Barbara
Cox
4:30 PM WOD
360 Reps
2
Mayra
Martinez
4:30 PM WOD
351 Reps
3
Jocelyn
Sackett
9:30 AM WOD
278 Reps
4 min plank/38 sec hang
4
Melanie
Campbell
6:00 AM WOD
190 Reps
Unbroken plank- knee raises kicked my trash
5
Dawn
Hansen
9:30 AM WOD
175 Reps
6
Natalie
McLaws
5:30 PM WOD
259 Reps
7
Yesenia
Leavitt
4:30 PM WOD
200 Reps
15#Plank/10#Hang
8
Maria
Gonzales
4:30 PM WOD
188 Reps
25#Plank/10#Hang
9
Julie
Winder
9:30 AM WOD
0 Reps
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