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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
180711 - 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
6:30 PM skills and speciality class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
180711
Metcon (AMRAP - Reps)
3 minute amrap
400 meter run
then: max power cleans 115/80
3 minute amrap
400 meter run
then: max toes to bar
3 minute amrap
400 meter run
then: max calorie row
3 minute amrap
400 meter run
then: max burpees
*rest 2 minutes after each amrap
*Score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 11, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
96 Reps
2
Kody
Wilson
4:30 PM WOD
68 Reps
Ow
3
Benjamin
Lee
4:30 PM WOD
50 Reps
3
Josh
Langston
4:30 PM WOD
50 Reps
4
Luke
Robinson
5:30 PM WOD
31 Reps
Runs were at: 2:00, 1:57, 2:08, and 2:27
5
Dave
Sanders
4:30 PM WOD
59 Reps
200 m runs, c2b and #75
6
Gordon
Dotson
9:30 AM WOD
38 Reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
75 Reps
2
Ali
Miller
9:30 AM WOD
52 Reps
3
Natalie
McLaws
4:30 PM WOD
45 Reps
4
Shelly
Howard
5:00 AM WOD
42 Reps
16, 9, 7, 10
5
Barbara
Cox
5:00 AM WOD
40 Reps
6
Lacie
VanDam
9:30 AM WOD
25 Reps
7
Dawn
Hansen
9:30 AM WOD
0 Reps
I RAN!!!! :P
8
Susannah
Stout
5:30 PM WOD
49 Reps
2 row 500 m, 1 assault 25 cal, 1 run
9
Jaci
Watts
4:30 PM WOD
48 Reps
400 m row, rx movements 18,4,13,13
10
Jennifer
Guzman
5:30 PM WOD
45 Reps
Row, 25 cal airdyn
11
Chantel
Robinson
9:30 AM WOD
42 Reps
85# mod t2b (9,16,10,7)
12
Elizabeth
Delcamp
5:00 AM WOD
37 Reps
Couldn't get those toes to bar
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