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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
190711 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (5/10)
Workout
190711
Coaches spend 10 minutes letting the class practice rope climbs.
Metcon (AMRAP - Reps)
2 rounds for total reps:
5 minute amrap
3 rope climbs (RXP legless, 2x1 modified)
21 push jerk 135/95
-max wall balls 20/14
rest 4 minutes
*score is total wall balls
*go off in 90 second waves off the ropes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 11, 2019
Male Clients
1
Russell
Cote
5:30 PM WOD
125 Reps
71,54
2
Kacen
Gubler
5:00 AM WOD
71 Reps
3
Benjamin
Lee
6:00 AM WOD
40 Reps
4
Josh
Langston
9:30 AM WOD
30 Reps
5
Neil
Young
5:00 AM WOD
24 Reps
20 then a 14lb wall ball 95 push jerk
Female Clients
1
Jessica
Langston
9:30 AM WOD
120 Reps
2
Dawn
Hansen
4:30 PM WOD
105 Reps
scaled like a boss
3
Barbara
Cox
9:30 AM WOD
89 Reps
GHD s/u instead of p/j
4
Maria
Gonzales
4:30 PM WOD
82 Reps
65#
5
Mayra
Martinez
4:30 PM WOD
79 Reps
65#
6
Chantel
Robinson
4:30 PM WOD
72 Reps
65 #
7
Miki
Rowan
4:30 PM WOD
55 Reps
65lb
8
Jocelyn
Sackett
9:30 AM WOD
51 Reps
75#
9
Yesenia
Leavitt
4:30 PM WOD
50 Reps
21/29 55#
10
Alex
Shafter
9:30 AM WOD
42 Reps
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