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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
180621 - 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):
13 (5/8)
Workout
180621
Mobility/yoga with Ty at 930am
Metcon (AMRAP - Reps)
"Bring the Heat"
E3M for 4 rounds
400 meter run then:
1st and 3rd round max wall balls 20/14
2nd and 4th round max hang power clean 95/65
*rest 2 minutes after each round, so 5 minute total work/rest each round.
*score is total wb's and hpc's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 21, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
154 Reps
44,42,35,33
2
Mason
Watts
6:00 AM WOD
140 Reps
38, 35, 36, and 31
3
Cory
Ashby
6:00 AM WOD
109 Reps
4
Cody
Johnson
5:30 PM WOD
78 Reps
5
Kody
Wilson
4:30 PM WOD
72 Reps
Female Clients
1
Jessica
Langston
6:00 AM WOD
142 Reps
2
Ali
Miller
6:00 AM WOD
89 Reps
3
Natalie
McLaws
5:30 PM WOD
60 Reps
4
Lacie
VanDam
5:00 AM WOD
42 Reps
5
Jocelyn
Sackett
9:30 AM WOD
21 Reps
So hottttt!☀️
6
Cherie
Santiago
4:30 PM WOD
71 Reps
#55
7
Rebecca
Bell
5:00 AM WOD
69 Reps
😏
8
Mayra
Martinez
5:30 PM WOD
28 Reps
55#
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