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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
170721 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
170721
Programming credit... Julie, Susie, Olivia, and Brook.
Metcon (Time)
3 Rounds For Time:
10 overhead squats 75/55
5 over the bar burpees
1 minute elbow plank
10 minute time cap
RX: is jump and land with 2 feet
Metcon (Time)
For Time:
30 over the bar burpees
rest 2 minutes
30 overhead squats 95/65
rest 2 minutes
20 bar facing burpees
rest 2 minutes
20 overhead squats 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 21, 2017
Male Clients
1
Cory
Ashby
6:00 AM WOD
5:00
2
Justin
Schelin
5:00 AM WOD
5:08
3
Matt
Clifford
9:30 AM WOD
5:15
4
Taylor
Jacobson
6:00 AM WOD
5:45
5
Boyd
VanDam
5:00 AM WOD
6:23
At work.
6
Josh
Langston
9:30 AM WOD
6:30
Female Clients
1
Jessica
Langston
9:30 AM WOD
4:45
65#
2
Casee
Richmond
5:00 AM WOD
4:58
3
Ann
Schelin
5:00 AM WOD
5:20
jumps did not disappoint! Rx+ :)
4
Miki
Rowan
9:30 AM WOD
6:05
Thigh burn!
5
Susannah
Stout
9:30 AM WOD
6:06
6
Olivia
Austin
9:30 AM WOD
6:15
7
Treasa
Anderson
9:30 AM WOD
6:40
8
Olivia
Sanders
4:30 PM WOD
6:48
9
Brooke
Wright
6:00 AM WOD
7:43
ouch!!!
10
Heidi
Lewis
9:30 AM WOD
6:50
35 lb
11
Rebecca
McKnight
9:30 AM WOD
7:50
40# stepovers
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