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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
170811 - 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):
19 (11/8)
Workout
170811
Metcon (No Measure)
3 rounds of:
30 seconds paused dead lift hold 225/155
30 seconds rest
30 seconds hand stand hold
30 second rest
Metcon (AMRAP - Rounds and Reps)
At the 8 minute mark:
6 minute amrap
4 dead lifts 225/155
8 hand stand pushups
12 toes to bar
RX hspu is mat w/25lb plates
Metcon (Time)
At the 17 minute mark:
For Time:
30 toes to bar
25 dead lifts 225/155
15 hand stand pushups
8 minute time cap (25 minute mark)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 11, 2017
Male Clients
1
Shane
Clay
4:30 PM WOD
4 + 9
2
Mason
Watts
6:00 AM WOD
4 + 7
3
Justin
Schelin
5:00 AM WOD
3 + 20
4
Brian
Tatum
9:30 AM WOD
3 + 18
3 rnds + 6 T2B
5
Matt
Clifford
6:00 AM WOD
3 + 8
6
Josh
Langston
9:30 AM WOD
2 + 20
7
Freddy
Martinez
9:30 AM WOD
2 + 6
8
Clark
Harrison
4:30 PM WOD
4 + 12
9
Dave
Sanders
4:30 PM WOD
3 + 17
115
10
Gordon
Dotson
4:30 PM WOD
3 + 0
11
Benjamin
Lee
9:30 AM WOD
2 + 18
MOD HSPU
Female Clients
1
Casee
Richmond
5:00 AM WOD
4 + 0
2
Julie
Winder
9:30 AM WOD
2 + 11
3
Olivia
Sanders
9:30 AM WOD
2 + 3
4
Susannah
Stout
9:30 AM WOD
2 + 0
5
Heidi
Lewis
9:30 AM WOD
3 + 14
155 lb, knees to bar
6
Brianna
Dummar
9:30 AM WOD
3 + 2
155lbs, modified knees to bar
7
Miki
Rowan
4:30 PM WOD
2 + 38
No plates
8
Natalie
McLaws
9:30 AM WOD
2 + 0
105#
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