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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
160617 - 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):
18 (9/9)
Workout
160617
Metcon (AMRAP - Reps)
5 minute amrap:
10 calorie row then perform 20 dub's
SCORE IS TOTAL CALORIES
Rest 2 minutes
5 minue amrap:
10 wall balls 20/14 then perform
1 dead lift 275/185
SCORE IS TOTAL WALL BALLS
Rest 2 minutes
5 minute amrap:
10 alternating kb lunges then perform
5 kb swings 53/35
SCORE IS TOTAL KB LUNGES
Rest 2 minutes
5 minute amrap
10 pushups then perform 2 power cleans 185/125
SCORE IS TOTAL PUSHUPS
Rest 2 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 17, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
323 Reps
65,93,76,89
2
Shane
Clay
9:30 AM WOD
300 Reps
3
Jared
Jones
4:30 PM WOD
272 Reps
4
Benjamin
Lee
4:30 PM WOD
234 Reps
5
Boyd
VanDam
9:30 AM WOD
230 Reps
6
Chance
Wright
6:00 AM WOD
200 Reps
7
James
Bennett
4:30 PM WOD
165 Reps
8
Gordon
Dotson
9:30 AM WOD
210 Reps
9
Lincoln
Johnson
9:30 AM WOD
200 Reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
276 Reps
20#/53#
2
Korina
Darger
9:30 AM WOD
227 Reps
FUN!
3
Becky
Seymour
4:30 PM WOD
212 Reps
First rx squat in like 6 months
4
Olivia
Austin
9:30 AM WOD
190 Reps
5
Jennifer
Iverson
9:30 AM WOD
0 Reps
lost track
5
Julie
Winder
9:30 AM WOD
0 Reps
didnt keep track but RX
6
Charo
Shamo
9:30 AM WOD
264 Reps
7
Megan
Hanks
6:00 AM WOD
203 Reps
105 DL, 75 clean
8
Candus
Tibbitts
6:00 AM WOD
164 Reps
singles 105 dead lift 85lb power clean
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