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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
160726 - 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):
19 (7/12)
Workout
160726
Metcon (AMRAP - Reps)
7 minute amrap
6 dead lifts 215/145
9 box jumps 24/20
rest 2 minutes
10 minutes to find a heavy 1rep squat clean
rest 2 minutes
7 minute amrap
6 thrusters 115/75
9 kb swings 53/44
Metcon (Weight)
weight of 1 rep squat clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 26, 2016
Male Clients
1
Shane
Clay
9:30 AM WOD
272 Reps
11 even and 7 + 2
2
Russell
Cote
4:30 PM WOD
260 Reps
11+11, 5+7
3
Matt
Clifford
6:00 AM WOD
215 Reps
8+4,6+1
4
Justin
Schelin
5:00 AM WOD
206 Reps
5
Chance
Wright
6:00 AM WOD
138 Reps
6
James
Bennett
5:30 PM WOD
134 Reps
7
Benjamin
Lee
4:30 PM WOD
128 Reps
7+2, 4+6
Female Clients
1
Jessica
Langston
4:30 PM WOD
265 Reps
Thanks Matt!
2
Korina
Darger
5:00 AM WOD
191 Reps
8+6/4+5
3
Becky
Seymour
5:30 PM WOD
182 Reps
7 plus 1, 5 plus 1
4
Olivia
Austin
9:30 AM WOD
150 Reps
4+6 5+9
5
Brooke
Wright
5:30 PM WOD
137 Reps
5+5, 3+12
6
Allison
Smith
9:30 AM WOD
110 Reps
7
Jennifer
Iverson
9:30 AM WOD
91 Reps
8
Melissa
Rogers
9:30 AM WOD
180 Reps
65#
9
Treasa
Anderson
9:30 AM WOD
158 Reps
10
Miki
Rowan
4:30 PM WOD
157 Reps
82 reps 125# dead lifts 75 reps 85# front squats
11
Angie
Ellis
9:30 AM WOD
140 Reps
105, stepup / 45, 26
12
Candus
Tibbitts
5:00 AM WOD
138 Reps
65lb thrust 36lb kb
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