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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
160818 - 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):
22 (10/12)
Workout
160818
Coaches spend 12-15 minutes on mobility. Normal WOD at 5:30 class.
Metcon (AMRAP - Reps)
with a ascending clock
12 minute amrap
8 hang squat cleans 135/95
6 over the bar burpees
4 wall walks
Metcon (Weight)
From the 12 minue mark to the 24 minute mark:
Build to your heaviest 2 rep TnG hanging squat clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 18, 2016
Male Clients
1
Russell
Cote
4:30 PM WOD
104 Reps
2
Mason
Watts
6:00 AM WOD
98 Reps
All cleans TNG. 5 complete rounds + 8 cleans.
3
Justin
Schelin
6:00 AM WOD
88 Reps
4 rds +16
4
Boyd
VanDam
9:30 AM WOD
72 Reps
4 rds
5
Benjamin
Lee
4:30 PM WOD
62 Reps
6
Chance
Wright
6:00 AM WOD
55 Reps
7
Taylor
Jacobson
5:00 AM WOD
54 Reps
8
Matt
Clifford
4:30 PM WOD
102 Reps
Not sure about my wall walks
9
Lincoln
Johnson
6:00 AM WOD
66 Reps
95# 3 r + 12
10
Dave
Howard
6:00 AM WOD
0 Reps
3 mile run and 50 GHD's
Female Clients
1
Jessica
Langston
6:00 AM WOD
105 Reps
2
Kaelee
Clifford
9:30 AM WOD
73 Reps
3
Jaci
Watts
5:30 PM WOD
72 Reps
3
Makayla
Hummer
5:30 PM WOD
72 Reps
4
McKayla
Thornley
4:30 PM WOD
45 Reps
2 rnds +8 SC and 1 B
5
Treasa
Anderson
9:30 AM WOD
38 Reps
6
Casee
Richmond
5:00 AM WOD
89 Reps
65#
7
Melissa
Rogers
4:30 PM WOD
87 Reps
8
Shayla
Hummer
5:30 PM WOD
71 Reps
#65lbs
9
Candus
Tibbitts
5:00 AM WOD
67 Reps
65lb
10
Olivia
Austin
9:30 AM WOD
62 Reps
mod wall walks lil better
11
Brooke
Wright
9:30 AM WOD
41 Reps
95# wall walks not rx
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