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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
170830 - 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):
30 (15/15)
Workout
170830
Metcon (AMRAP - Reps)
With a up clock:
4 minute amrap
12 dead lifts 185/125
9 hand stand pushups
6 bar over burpees
*jump and land with 2 feet
Metcon (Time)
At the 7 minute mark:
30 dead lifts 185/125
30 bar over burpees
30 hand stand pushups
30 dead lifts
time cap at the 20 minute mark:
*RX is a flat surface
*RXP is strict hspu
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 30, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
71 Reps
2 complete rounds and 5 handstand push-ups. All HSPU strict.
2
Justin
Schelin
5:00 AM WOD
70 Reps
2rds +16
3
Brian
Tatum
9:30 AM WOD
66 Reps
2+12 DL
4
Boyd
VanDam
9:30 AM WOD
54 Reps
5
Chance
Wright
6:00 AM WOD
48 Reps
6
Josh
Langston
4:30 PM WOD
45 Reps
7
Matt
Clifford
6:00 AM WOD
43 Reps
8
Bryan
Winder
6:00 AM WOD
41 Reps
9
Dave
Howard
4:30 PM WOD
27 Reps
HSPU (angry face)
10
Cory
Ashby
9:30 AM WOD
3 Reps
11
Clark
Harrison
4:30 PM WOD
75 Reps
12
Luke
Robinson
5:30 PM WOD
66 Reps
Mod hspu
13
Benjamin
Lee
4:30 PM WOD
54 Reps
MOD HSPU
13
Gordon
Dotson
6:00 AM WOD
54 Reps
14
David
Sanders
4:30 PM WOD
47 Reps
mod hspu
Female Clients
1
Casee
Richmond
5:00 AM WOD
89 Reps
2
Jessica
Langston
4:30 PM WOD
70 Reps
3
Miki
Rowan
4:30 PM WOD
46 Reps
4
Olivia
Austin
9:30 AM WOD
31 Reps
5
Melissa
Rogers
4:30 PM WOD
80 Reps
6
Shelly
Howard
6:00 AM WOD
74 Reps
Mod HSPU
7
Charo
Shamo
5:30 PM WOD
72 Reps
8
Kat
Allen
5:00 AM WOD
66 Reps
105#
9
Candus
Tibbitts
5:00 AM WOD
57 Reps
Inverted pushups
10
Treasa
Anderson
5:00 AM WOD
55 Reps
11
Tricia
Michler
9:30 AM WOD
54 Reps
Mod. HSPU, 125#
12
Susannah
Stout
5:30 PM WOD
39 Reps
Some iffy RX HSPU
13
Brianna
Dummar
9:30 AM WOD
37 Reps
1+10 125lbs
14
Angie
Ellis
4:30 PM WOD
33 Reps
35# dl was too heavy
14
Donna
Tatum
9:30 AM WOD
33 Reps
85lbs
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