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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
170710 - 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):
32 (16/16)
Workout
170710
Metcon (AMRAP - Reps)
5 rounds:
1 minute work: 30 seconds rest
5 burpees
5 pull-ups
:then max wall balls
*must toss wb against red wall
*score is total wb
Metcon (Time)
5 rounds for time:
200 meter run
10 wall balls 20/14
10 pullups
Rest 1 minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 10, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
73 Reps
2
Brian
Tatum
9:30 AM WOD
66 Reps
3
Chance
Wright
6:00 AM WOD
64 Reps
4
Dave
Howard
5:30 PM WOD
62 Reps
4
Ryan
Michler
6:00 AM WOD
62 Reps
5
Taylor
Jacobson
6:00 AM WOD
61 Reps
6
Boyd
VanDam
9:30 AM WOD
60 Reps
7
Josh
Langston
4:30 PM WOD
44 Reps
8
Chris
Lewis
5:30 PM WOD
40 Reps
9
Russell
Cote
4:30 PM WOD
39 Reps
testing out the neck
10
James
Bennett
5:30 PM WOD
26 Reps
11
Mason
Watts
6:00 AM WOD
72 Reps
30lb WBS
12
Clark
Harrison
4:30 PM WOD
47 Reps
13
Kaber
Esplin
6:00 AM WOD
44 Reps
14
David
Sanders
4:30 PM WOD
40 Reps
rings
15
Dave
Sanders
5:30 PM WOD
34 Reps
Female Clients
1
Jessica
Langston
4:30 PM WOD
91 Reps
20# WB
2
Casee
Richmond
5:00 AM WOD
86 Reps
3
Ann
Schelin
5:00 AM WOD
82 Reps
4
Susannah
Stout
9:30 AM WOD
79 Reps
5
Olivia
Sanders
4:30 PM WOD
68 Reps
6
Miki
Rowan
9:30 AM WOD
47 Reps
7
Brooke
Wright
9:30 AM WOD
37 Reps
8
Shelly
Howard
5:30 PM WOD
36 Reps
9
Heidi
Lewis
9:30 AM WOD
35 Reps
10
Natalie
McLaws
9:30 AM WOD
34 Reps
11
Olivia
Austin
9:30 AM WOD
15 Reps
12
Tricia
Michler
5:00 AM WOD
36 Reps
Banded
13
Alicia
Staples
6:00 AM WOD
30 Reps
14
Syndi
Blackmore
9:30 AM WOD
17 Reps
15
Kayla
Hubbard
5:00 AM WOD
9 Reps
16
Candus
Tibbitts
9:30 AM WOD
5 Reps
Green band
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