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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
170814 - 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):
15 (7/8)
Workout
170814
never miss a Monday!
Metcon (AMRAP - Reps)
8 min emom
rotate movements each minute for 2 rounds:
1st-15 wall balls 20/14
2nd- 10 hang power cleans
3rd- 12 front rack forward alternating lunges
4th- max rep thrusters in 40 seconds
RX 115/75
*score is total thrusters
*must complete all reps of all movements to RX
Metcon (AMRAP - Reps)
Partner wod
14 minute amrap (score is total bar facing burpees)
100 wall balls 20/14
80 hang power cleans
60 calorie row
40 front rack forward alternating lunges
20 thrusters
then:
max effort bar facing burpees with remaining time
RX 115/75
*Row is 15 calorie splits while partner holds static dead lift.
*Partition rest of movements as needed.
Throwdown Wod for August 26th, Come give it a trial run!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 14, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
28 Reps
15,13
2
Brian
Tatum
5:00 AM WOD
24 Reps
13,11.
2
Justin
Schelin
5:00 AM WOD
24 Reps
2
Mason
Watts
6:00 AM WOD
24 Reps
3
Chance
Wright
6:00 AM WOD
13 Reps
4
Bryan
Winder
9:30 AM WOD
17 Reps
No weight for the lounges.
5
Benjamin
Lee
4:30 PM WOD
12 Reps
Female Clients
1
Jessica
Langston
6:00 AM WOD
34 Reps
2
Ann
Schelin
5:00 AM WOD
29 Reps
2
Susannah
Stout
9:30 AM WOD
29 Reps
3
Casee
Richmond
5:00 AM WOD
21 Reps
4
Miki
Rowan
4:30 PM WOD
20 Reps
5
Olivia
Austin
9:30 AM WOD
17 Reps
6
Shelly
Howard
6:00 AM WOD
16 Reps
7
Brooke
Wright
9:30 AM WOD
11 Reps
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