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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
160812 - 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):
29 (15/14)
Workout
160812
Fun day Friday!
Metcon (AMRAP - Reps)
4 rounds for max reps
40 seconds work 20 seconds rest/ transition
-push-ups
-wall balls 20/14
-calorie row
-over head alt lunges 75/55
-kb sdhp 53/35
Rest 2 minutes each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 12, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
432 Reps
PU: 45, 39, 30, 26 WB: 20, 22, 20, 20 Row: 15, 15, 13, 13 Lunges:...
2
Matt
Clifford
4:30 PM WOD
416 Reps
42,22,20,17,25 34,20,17,16,22 29,18,14,12,21 25,17,12,12,21
3
Dan
Stewart
5:00 AM WOD
407 Reps
4
Taylor
Jacobson
5:00 AM WOD
400 Reps
5
Roman
Bateman
4:30 PM WOD
373 Reps
6
Benjamin
Lee
4:30 PM WOD
324 Reps
7
Chance
Wright
6:00 AM WOD
321 Reps
8
Josh
Langston
5:00 AM WOD
319 Reps
9
Boyd
VanDam
9:30 AM WOD
308 Reps
10
D
Richmond
9:30 AM WOD
298 Reps
11
Martel
Corbin
9:30 AM WOD
275 Reps
12
James
Bennett
4:30 PM WOD
337 Reps
Push-ups Leg lifts Row Overhead lunges Pullups
13
Gordon
Dotson
4:30 PM WOD
308 Reps
14
Gage
Gardiner
5:00 AM WOD
301 Reps
15
Lincoln
Johnson
6:00 AM WOD
300 Reps
65# OH 35# KB
Female Clients
1
Jessica
Langston
9:30 AM WOD
391 Reps
Men's weight-wanted 400 damn it!
2
Casee
Richmond
5:00 AM WOD
330 Reps
3
Kaelee
Clifford
9:30 AM WOD
300 Reps
4
Makayla
Hummer
4:30 PM WOD
286 Reps
5
Olivia
Austin
9:30 AM WOD
274 Reps
6
Jaci
Watts
9:30 AM WOD
273 Reps
7
Melissa
Rogers
4:30 PM WOD
264 Reps
8
Candus
Tibbitts
5:00 AM WOD
258 Reps
9
Allison
Smith
9:30 AM WOD
245 Reps
10
Syndi
Blackmore
9:30 AM WOD
340 Reps
11
Kimberly
Skinner
4:30 PM WOD
283 Reps
35# OH LUNGE knee pu
12
Angie
Ellis
4:30 PM WOD
266 Reps
61/62/68/75. Wb10, 35, knee, kb26
13
Brooke
Wright
9:30 AM WOD
252 Reps
knee pushups
14
Kat
Allen
5:00 AM WOD
251 Reps
35# ohlunges
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