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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
190628 - 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):
19 (7/12)
Workout
190628
Metcon (AMRAP - Reps)
For total reps:
4 minute amrap
21 hang power cleans 95/65
15 bar facing burpees
Rest 4 minutes
4 minute amrap
15 hang power cleans 135/95
15 bar facing burpees
Rest 4 minutes
4 minute amrap
9 hang power cleans 165/115
15 bar facing burpees
* put weight back you don’t need during rest periods.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 28, 2019
Male Clients
1
Dan
Stewart
6:00 AM WOD
207 Reps
2
Luke
Robinson
4:30 PM WOD
160 Reps
70, 50, 40
3
Boyd
VanDam
9:30 AM WOD
158 Reps
4
Kacen
Gubler
5:00 AM WOD
154 Reps
5
Josh
Langston
6:00 AM WOD
1000 Reps
6
Clark
Harrison
9:30 AM WOD
130 Reps
7
Neil
Young
5:00 AM WOD
95 Reps
1.5 reps per round then rest 4min. 65lb for the 1st to rounds the...
Female Clients
1
Jessica
Langston
6:00 AM WOD
229 Reps
2
Casee
Richmond
5:00 AM WOD
199 Reps
3
Chantel
Robinson
4:30 PM WOD
162 Reps
71,50,41
4
Karrie
Nielson
6:00 AM WOD
195 Reps
5
Angel
Johnson
9:30 AM WOD
174 Reps
6
Natalie
McLaws
4:30 PM WOD
160 Reps
55#, 65#, 75#
7
Mayra
Martinez
4:30 PM WOD
147 Reps
I couldn’t do all 115’s 🥺
8
Cherie
Santiago
6:00 AM WOD
140 Reps
65 -85 -105
9
Jocelyn
Sackett
6:00 AM WOD
138 Reps
65#(63)85#(46)105#(29)
10
Maria
Gonzales
4:30 PM WOD
120 Reps
65,75 & 85.
10
Sheena
Blankenagel
6:00 AM WOD
120 Reps
65#,75#
11
Yesenia
Leavitt
4:30 PM WOD
118 Reps
R1&R2->65#//R3->75#
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