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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
190624 - 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):
19 (9/10)
Workout
190624
Metcon (No Measure)
Emom 5 minutes
4 Turkish get ups 2/R-2/L
*choose a KB or dumbell that challenges you.
Metcon (AMRAP - Reps)
5 minute amrap
15 kb swings
15 goblet squats
rest 3 minutes
5 minute amrap
20 hang kb snatches (alternate every 10 reps)
20 over head kb lunges (alternate every 10 reps)
*RX 53/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 24, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
204 Reps
4+5, 2+0
2
Kacen
Gubler
5:00 AM WOD
188 Reps
3
Taylor
Jacobson
6:00 AM WOD
150 Reps
4
Bryan
Winder
9:30 AM WOD
60 Reps
Headache after 2nd round
5
Boyd
VanDam
9:30 AM WOD
214 Reps
6
Clark
Harrison
5:30 PM WOD
202 Reps
7
Kody
Wilson
5:00 AM WOD
196 Reps
#44
8
Luke
Robinson
4:30 PM WOD
165 Reps
44# KB
9
Benjamin
Lee
6:00 AM WOD
150 Reps
Female Clients
1
Mayra
Martinez
6:00 AM WOD
158 Reps
2
Jocelyn
Sackett
9:30 AM WOD
148 Reps
3
Maria
Wilson
9:30 AM WOD
141 Reps
4
Charo
Shamo
4:30 PM WOD
254 Reps
5
Shelly
Howard
5:30 PM WOD
245 Reps
20lb kb
6
Chantel
Robinson
4:30 PM WOD
240 Reps
26 kB on 2nd part
7
Dawn
Hansen
9:30 AM WOD
186 Reps
scaled A LOT!
8
Maria
Gonzales
6:00 AM WOD
184 Reps
26kb
9
Yesenia
Leavitt
6:00 AM WOD
165 Reps
26#KB//20#DB-Snatches
10
Laura
Bennett
4:30 PM WOD
60 Reps
KB - 8 lbs Lunges - 0 lbs 10 Turkish
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