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Components
Metcon
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
170821 - 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):
33 (17/16)
Workout
170821
Never miss a flippin Monday!
Metcon (Time)
with a up clock:
3 rounds for time:
8 thrusters 95/65
25 double unders
5 minute time cap
2x1 singles
Metcon (AMRAP - Reps)
At the 5 minute mark:
5 rounds of: 30 seconds on 30 seconds off
max thrusters 95/65
Metcon (AMRAP - Reps)
at the 15 minute mark:
5 minute amrap
400 meter run
then:
max effort double unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 21, 2017
Male Clients
1
Russell
Cote
4:30 PM WOD
1:44
2
Cory
Ashby
5:00 AM WOD
1:52
3
Mason
Watts
6:00 AM WOD
1:53
4
Matt
Clifford
6:00 AM WOD
2:13
snagged rope on fan and barbell;boo
5
Ryan
Michler
6:00 AM WOD
2:16
6
Josh
Langston
6:00 AM WOD
2:24
7
Boyd
VanDam
9:30 AM WOD
2:25
8
Justin
Schelin
5:00 AM WOD
2:28
9
Chance
Wright
6:00 AM WOD
2:34
10
Brian
Tatum
9:30 AM WOD
2:56
Nice Burner I did a warm up 3x3 Back squat @ 275/295/315 2x1 Back...
11
Dave
Howard
5:30 PM WOD
3:28
12
Benjamin
Lee
4:30 PM WOD
3:36
13
David
Sanders
5:30 PM WOD
2:24
75#
14
Bryan
Winder
9:30 AM WOD
2:28
50 singles
15
Dave
Sanders
5:30 PM WOD
3:14
#55
16
Clark
Harrison
4:30 PM WOD
3:23
17
Don
Behunin
5:30 PM WOD
3:25
75#
Female Clients
1
Susannah
Stout
9:30 AM WOD
2:13
2
Ann
Schelin
5:00 AM WOD
2:18
3
Casee
Richmond
5:00 AM WOD
2:20
4
Makayla
Hummer
4:30 PM WOD
2:30
5
Olivia
Austin
9:30 AM WOD
3:29
6
Brooke
Wright
9:30 AM WOD
0:00
lost count on last round of du
7
Shelly
Howard
6:00 AM WOD
2:35
8
Tricia
Michler
5:00 AM WOD
2:52
Singles
9
Shayla
Hummer
4:30 PM WOD
2:56
10
Rachel
Hepworth
6:00 AM WOD
3:00
#35
11
Candus
Tibbitts
9:30 AM WOD
3:10
55lbs singles
12
Brianna
Dummar
5:00 AM WOD
3:16
45lbs, singles
13
Kayla
Hubbard
5:00 AM WOD
3:18
35#, 25 singles
14
Camille
Behunin
5:30 PM WOD
3:20
55
15
Angie
Ellis
5:30 PM WOD
3:44
? 15#
16
Haley
Clay
6:00 AM WOD
3:53
35, 40, 45
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