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Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
150717 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
10:30 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):
26 (11/15)
Workout
150717
Metcon (AMRAP - Reps)
Tabata Friday
8 rounds each movement of 20/10 work/rest ratio. Complete each movement before moving onto the next. One minute rest between movements. Score is total reps.
-over head alternating lunges
-back squats
-sumo dead lift high pull
-sit-ups
-push press
75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 17, 2015
Male Clients
1
Justin
Schelin
4:30 PM WOD
408 Reps
2
Dan
Stewart
5:00 AM WOD
396 Reps
3
Dave
Howard
6:00 AM WOD
358 Reps
Thank goodness for Sit-ups
4
Ryan
Michler
6:00 AM WOD
357 Reps
I tried! I just couldn't hand with Dave!
5
Bryan
Winder
6:00 AM WOD
320 Reps
6
Taylor
Jacobson
5:00 AM WOD
312 Reps
7
Matthew
Olsen
5:30 PM WOD
308 Reps
8
Chance
Wright
6:00 AM WOD
274 Reps
9
Gordon
Dotson
10:30 AM WOD
299 Reps
10
Robert
Johnson
5:00 AM WOD
215 Reps
65#
11
Benjamin
Lee
6:00 AM WOD
0 Reps
CF Box Elder: Partner WOD 2x 50x box Jump Over, 185#Dead Lift, KB...
Female Clients
1
Tonya
Foster
9:30 AM WOD
372 Reps
@65#. 56, 80, 51, 103, 82
2
Shelly
Howard
6:00 AM WOD
352 Reps
OHL-61, BS-61, SDHP-65, SU-90, PP-75
3
Haley
Clay
5:00 AM WOD
334 Reps
4
Charo
Shamo
4:30 PM WOD
325 Reps
5
Miki
Rowan
4:30 PM WOD
311 Reps
6
Brooke
Wright
9:30 AM WOD
306 Reps
44, 79, 65, 76, 42
7
Allison
Smith
9:30 AM WOD
266 Reps
8
Tricia
Michler
5:00 AM WOD
265 Reps
9
Jana
Tilton
6:00 AM WOD
238 Reps
10
Jennifer
Iverson
9:30 AM WOD
237 Reps
11
Melanie
Cowden
9:30 AM WOD
355 Reps
12
Karrie
Nielson
5:00 AM WOD
345 Reps
13
Christina
Oliekan
10:30 AM WOD
332 Reps
alternating lunges, rx bs, sdhp with 36# kb, sit up, rx pp
14
Lara
Fitts
4:30 PM WOD
331 Reps
15
Megan
Hanks
9:30 AM WOD
326 Reps
front rack lunges, all else rx
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