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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
170612 - 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):
25 (13/12)
Workout
170612
Metcon (AMRAP - Reps)
E4M for 3 rounds
90 seconds of back squats 135/95 (RX is sit/touch on to med ball)
200 meter run with med ball 20/14
rest remaining time each interval
Metcon (Time)
In Teams of 3 or 4
For Time:
Row 5000 meters
Rotate a team member emom
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 12, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
100 Reps
36, 31, and 33
2
Justin
Schelin
5:00 AM WOD
84 Reps
3
Bryan
Winder
9:30 AM WOD
81 Reps
4
Freddy
Martinez
9:30 AM WOD
70 Reps
25/24/21
5
Russell
Cote
4:30 PM WOD
69 Reps
6
Ryan
Michler
6:00 AM WOD
65 Reps
7
Benjamin
Lee
5:00 AM WOD
59 Reps
8
Josh
Langston
4:30 PM WOD
57 Reps
9
Taylor
Jacobson
6:00 AM WOD
40 Reps
10
Boyd
VanDam
9:30 AM WOD
0 Reps
60 ish
11
Lex
de Azevedo II
9:30 AM WOD
75 Reps
12
Clark
Harrison
4:30 PM WOD
60 Reps
13
Gordon
Dotson
5:30 PM WOD
54 Reps
Female Clients
1
Jessica
Langston
4:30 PM WOD
105 Reps
2
Susannah
Stout
9:30 AM WOD
98 Reps
35,32.31 #20WB
3
Miki
Rowan
4:30 PM WOD
83 Reps
30,28,25
4
Casee
Richmond
5:00 AM WOD
80 Reps
5
Makayla
Hummer
9:30 AM WOD
76 Reps
6
Shelly
Howard
5:30 PM WOD
73 Reps
7
Brooke
Wright
5:30 PM WOD
85 Reps
65#
8
Natalie
McLaws
9:30 AM WOD
79 Reps
55#
9
Syndi
Blackmore
9:30 AM WOD
75 Reps
10
Charo
Shamo
5:30 PM WOD
61 Reps
10
Tricia
Michler
5:00 AM WOD
61 Reps
85# holy quads...
11
Kimberly
Skinner
4:30 PM WOD
39 Reps
65#BACKSQUAT
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