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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
170720 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (11/13)
Workout
170720
Metcon (Time)
With a up clock:
3 rounds for time:
8 toes to bar
30 second hanging raised knee hold
30 second hand stand hold
15 kb swings 53/35
Metcon (AMRAP - Reps)
At the 10 minute mark:
3 Rounds For reps:
1 minute max kb swings 53/35 RXP 70/53
rest 1 minute
1 minute max toes to bar
rest 1 minute
1 minute max strict shoulder press 75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 20, 2017
Male Clients
1
Freddy
Martinez
9:30 AM WOD
7:04
2
Dave
Howard
5:30 PM WOD
7:28
3
Cory
Ashby
6:00 AM WOD
7:30
4
Boyd
VanDam
9:30 AM WOD
8:11
5
Jim
Clark
9:30 AM WOD
8:42
6
Benjamin
Lee
4:30 PM WOD
9:01
7
Matt
Clifford
9:30 AM WOD
9:54
8
David
Sanders
5:30 PM WOD
7:00
mod
9
Kaber
Esplin
6:00 AM WOD
8:24
10
Jeremy
Davis
6:00 AM WOD
8:45
raising knees instead of toes to bar
11
Bob
Stumpus
9:30 AM WOD
9:15
Female Clients
1
Casee
Richmond
5:00 AM WOD
6:02
2
Ann
Schelin
5:00 AM WOD
6:18
3
Miki
Rowan
4:30 PM WOD
7:40
Forearm BURN!
4
Susannah
Stout
9:30 AM WOD
8:09
5
Shelly
Howard
5:30 PM WOD
8:27
6
Cherie
Santiago
9:30 AM WOD
7:03
7
Angel
Johnson
4:30 PM WOD
7:42
8
Rebecca
McKnight
9:30 AM WOD
7:58
Knee raises, 55#oh hold
9
Treasa
Anderson
9:30 AM WOD
8:18
10
Nicole
Davis
6:00 AM WOD
8:30
11
Olivia
Austin
9:30 AM WOD
9:32
Only 4 ttb a round
12
Natalie
McLaws
9:30 AM WOD
9:45
26# kb
13
Kayla
Hubbard
5:00 AM WOD
10:00
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