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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
160603 - 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 (4/12)
Workout
160603
Metcon (AMRAP - Reps)
For reps:
1 unbroken set of thrustres 95/65
rest until 3 minute mark
1 unbroken set of thrusters 75/55
rest until 6 minute mark
1 unbroken set of thrusters 45/35
rest until 9 minute mark
1 unbroken set of front squats 95/65
rest until the 12 minute mark
1 unbroken set of front squats 75/55
rest until the 15 minute mark
1 unbroken set of front squats 45/35
rest until 20 MINUTE MARK, then Wod B
Metcon (Time)
Wod B
For Time:
30 rounds for time
1 squat clean thruster 95/65
1 over the bar burpee
must jump over the bar with 2 feet
no dropping the bar from overhead
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 03, 2016
Male Clients
1
Kamron
Wootton
4:30 PM WOD
190 Reps
2
Boyd
VanDam
9:30 AM WOD
130 Reps
3
Bryan
Winder
6:00 AM WOD
107 Reps
4
Matt
Clifford
9:30 AM WOD
100 Reps
135,115,95
Female Clients
1
Jessica
Langston
9:30 AM WOD
220 Reps
2
Kaelee
Clifford
9:30 AM WOD
197 Reps
25,25,58,10,20,59
3
Olivia
Austin
9:30 AM WOD
160 Reps
20 20 20 20 25 55
4
Korina
Darger
5:00 AM WOD
158 Reps
5
Julie
Winder
9:30 AM WOD
143 Reps
18,16,52 5,17,35
6
Brooke
Wright
4:30 PM WOD
122 Reps
7
Kat
Allen
5:00 AM WOD
92 Reps
8
Robin
Desatoff
9:30 AM WOD
90 Reps
9
Jennifer
Iverson
9:30 AM WOD
88 Reps
10
Rachel
Hepworth
6:00 AM WOD
70 Reps
11
Melissa
Rogers
9:30 AM WOD
120 Reps
12
Megan
Hanks
6:00 AM WOD
85 Reps
55/55/35
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