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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
190715 - 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):
22 (9/13)
Workout
190715
Metcon (AMRAP - Reps)
Emom for 7 minutes
30 double unders
-max thrusters 95/65
* 2x1 singles
*only RX completing all double unders each minute
*score is total thrusters
Metcon (Weight)
At the 10 minute mark
Emom for 7 minutes
-3 thrusters
*from the floor, first rep can be a squat clean thruster
*score is barbell weight of the 7 loads added together.
*adjust weight as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 15, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
59 Reps
9,9,9,9,8,7,8
2
Jared
Behunin
4:30 PM WOD
44 Reps
3
Boyd
VanDam
9:30 AM WOD
40 Reps
4
Taylor
Jacobson
6:00 AM WOD
35 Reps
5
Josh
Langston
9:30 AM WOD
20 Reps
6
Luke
Robinson
4:30 PM WOD
19 Reps
7
Bryan
Winder
9:30 AM WOD
35 Reps
singles
7
Kacen
Gubler
5:00 AM WOD
35 Reps
Worked on DU's
8
Clark
Harrison
5:30 PM WOD
20 Reps
Female Clients
1
Jessica
Langston
6:00 AM WOD
62 Reps
2
Ali
Miller
9:30 AM WOD
41 Reps
3
Jocelyn
Sackett
9:30 AM WOD
31 Reps
4
Jennifer
Guzman
9:30 AM WOD
16 Reps
Hahahha DU’s bad today!!
5
Barbara
Cox
5:30 PM WOD
9 Reps
😂😂yikes
6
Maria
Wilson
9:30 AM WOD
8 Reps
LOL DU’s SUCKED today🤣
7
Chantel
Robinson
4:30 PM WOD
68 Reps
Single arm 35# thrusters
8
Maria
Gonzales
4:30 PM WOD
41 Reps
9
Mayra
Martinez
4:30 PM WOD
40 Reps
Singles, 55#
10
Dawn
Hansen
9:30 AM WOD
35 Reps
11
Yesenia
Leavitt
4:30 PM WOD
33 Reps
Singles//55#
12
Natalie
McLaws
4:30 PM WOD
31 Reps
Singles, 55#
13
Lasca
Young
5:00 AM WOD
9 Reps
35lb
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