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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
190717 - 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):
19 (8/11)
Workout
190717
Metcon (No Measure)
Spend 10 minutes practicing hand stand hold/walk, use a partner to assist in open floor hold
Metcon (AMRAP - Reps)
30 seconds on 30 seconds off for 4 rounds:
-assault bike calories
-dumbbell push press M2x35/W2x25
-jumping back squats 45/35
-weighted overhead situps 15/10 plate
*change movements every minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 17, 2019
Male Clients
1
Kacen
Gubler
6:00 AM WOD
260 Reps
2
Kody
Wilson
5:00 AM WOD
243 Reps
6am
3
Taylor
Jacobson
6:00 AM WOD
240 Reps
4
Jared
Behunin
4:30 PM WOD
214 Reps
5
Luke
Robinson
4:30 PM WOD
210 Reps
6
Felix
Gonzales
6:00 AM WOD
143 Reps
7
Clark
Harrison
9:30 AM WOD
229 Reps
8
Neil
Young
5:00 AM WOD
14 Reps
Female Clients
1
Ali
Miller
9:30 AM WOD
252 Reps
2
Maria
Wilson
9:30 AM WOD
205 Reps
Ouch🤮
3
Mayra
Martinez
6:00 AM WOD
200 Reps
🥵
4
Jocelyn
Sackett
9:30 AM WOD
197 Reps
5
Maria
Gonzales
4:30 PM WOD
177 Reps
6
Yesenia
Leavitt
6:00 AM WOD
168 Reps
42/40/41/45
7
Chantel
Robinson
4:30 PM WOD
208 Reps
single arm push press
8
Dawn
Hansen
9:30 AM WOD
189 Reps
9
Natalie
McLaws
5:30 PM WOD
188 Reps
20#db
10
Karrie
Nielson
6:00 AM WOD
183 Reps
11
Laura
Bennett
9:30 AM WOD
144 Reps
10 lb dumbbell 15 lb barbell for 2x 5 lb situp
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