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Components
Metcon
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
170706 - 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
170706
Metcon (AMRAP - Reps)
With a up clock:
4 minute amrap
21 thrusters 95/65
12 toes to bar
21 thrusters 45/35
max rep toes to bar
Metcon (Weight)
From Minutes 4-14
establish a 1 rep max thruster from the floor:
*squat clean or power clean are optional
Metcon (AMRAP - Reps)
At minute 16
5 minute emom of:
3 thrusters 135/95
max reps toes to bar
*score is total toes to bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 06, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
89 Reps
35 T2B
2
Justin
Schelin
5:00 AM WOD
73 Reps
54 +19 TTB
3
Brian
Tatum
9:30 AM WOD
69 Reps
4
Boyd
VanDam
9:30 AM WOD
67 Reps
5
Josh
Langston
6:00 AM WOD
58 Reps
6
James
Bennett
6:00 AM WOD
34 Reps
7
Jeremy
Davis
6:00 AM WOD
60 Reps
Knee raises Need to work on my thruster form
8
Benjamin
Lee
6:30PM OPEN GYM
0 Reps
Whitewater in Moab
Female Clients
1
Ann
Schelin
5:00 AM WOD
78 Reps
2
Susannah
Stout
9:30 AM WOD
75 Reps
3
Casee
Richmond
5:00 AM WOD
72 Reps
4
Natalie
McLaws
4:30 PM WOD
38 Reps
5
Olivia
Austin
9:30 AM WOD
56 Reps
rx ttb then 65# jumping back squats and air squats
6
Kat
Allen
5:00 AM WOD
54 Reps
6
Syndi
Blackmore
9:30 AM WOD
54 Reps
7
Brianna
Dummar
9:30 AM WOD
43 Reps
Modified 35lb sit-ups
8
Kayla
Hubbard
5:00 AM WOD
35 Reps
15#
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