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Components
Metcon
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
160629 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (8/9)
Workout
160629
Metcon (AMRAP - Reps)
5 rounds for max reps
1 minute back squats 135/95
1 minute rest
Metcon (Time)
3 rounds for time:
30 air squats
200 meter farmer carry
2 rope climbs
20 minute time cap
Men 2x25lb plates Women 2x15lb
RX Plus If you finish in under 12 minutes then add 800m farmer kb carry Men 2x53kb Women 2X35kb included for time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 29, 2016
Male Clients
1
Dan
Stewart
5:00 AM WOD
110 Reps
2
Bryan
Winder
6:00 AM WOD
89 Reps
2
Justin
Schelin
5:00 AM WOD
89 Reps
#135
3
Chance
Wright
6:00 AM WOD
76 Reps
4
Gordon
Dotson
4:30 PM WOD
70 Reps
5
Josh
Langston
9:30 AM WOD
88 Reps
6
Anthony
Allen
5:00 AM WOD
76 Reps
7
Taylor
Jacobson
5:00 AM WOD
55 Reps
Female Clients
1
Jessica
Langston
4:30 PM WOD
118 Reps
2
Olivia
Austin
9:30 AM WOD
80 Reps
3
Miki
Rowan
4:30 PM WOD
72 Reps
4
Candus
Tibbitts
4:30 PM WOD
71 Reps
5
Brooke
Wright
9:30 AM WOD
70 Reps
6
Melissa
Rogers
4:30 PM WOD
100 Reps
7
Ann
Schelin
5:00 AM WOD
75 Reps
8
Megan
Hanks
6:00 AM WOD
70 Reps
65#
9
Syndi
Blackmore
9:30 AM WOD
60 Reps
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