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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
170616 - 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):
12 (5/7)
Workout
170616
Metcon (Time)
5 rounds of:
30 second hand stand hold
30 second hanging knee hold
Then:
50 overhead squats 95/65
50 front rack lunges 95/65
50 kb swings 53/35
25 minute time cap
RX HKH are knee above the hips!! Not just close!! Hold the standard if you click RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 16, 2017
Male Clients
1
Russell
Cote
9:30 AM WOD
17:27
70 lb kb
2
Mason
Watts
5:00 AM WOD
18:42
70 pound kb
3
Boyd
VanDam
9:30 AM WOD
23:50
4
Chance
Wright
6:00 AM WOD
20:38
5
Matt
Clifford
9:30 AM WOD
29:20
Rx CAP +45, 70#
Female Clients
1
Jessica
Langston
6:00 AM WOD
15:50
53#
2
Miki
Rowan
9:30 AM WOD
19:32
Hardest part was HKH
3
Charo
Shamo
4:30 PM WOD
18:43
55# 26#
4
Angie
Ellis
4:30 PM WOD
20:45
45# 26kb
5
Rachel
Hepworth
9:30 AM WOD
21:58
#35
6
Rebecca
McKnight
9:30 AM WOD
23:20
35#
7
Brooke
Wright
9:30 AM WOD
26:30
sub row for lunges 55#
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