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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
160831 - 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):
34 (19/15)
Workout
160831
Metcon (No Measure)
partner ab circuit
3 rounds (In under 12 Minutes)
30 seconds weighted planks
15 partner leg tosses
30 med ball passing situps
Metcon (AMRAP - Reps)
14 minute amrap
60 situps
50 toes to bar
40 wall balls 20/14
30 power cleans 135/95
20 back squats 135/95
athletes not RX'ing will start on wall balls to relieve rig congestion.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 31, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
281 Reps
2
Dan
Stewart
5:00 AM WOD
261 Reps
3
Russell
Cote
4:30 PM WOD
260 Reps
4
Taylor
Jacobson
6:00 AM WOD
242 Reps
5
Matt
Clifford
4:30 PM WOD
238 Reps
6
Justin
Schelin
5:00 AM WOD
206 Reps
Got WB unbroken...Phew
7
Chance
Wright
6:00 AM WOD
203 Reps
8
Josh
Langston
9:30 AM WOD
190 Reps
9
Benjamin
Lee
4:30 PM WOD
180 Reps
10
Bryan
Winder
6:00 AM WOD
178 Reps
11
Dave
Howard
6:00 AM WOD
177 Reps
12
Ryan
Michler
6:00 AM WOD
176 Reps
13
James
Bennett
9:30 AM WOD
175 Reps
14
Jared
Jones
4:30 PM WOD
383 Reps
Did 28min Rx
15
Cody
Paletta
4:30 PM WOD
290 Reps
35 pound bar,knee ups,10 pound wall ball
16
Kannon
Ahlstrom
4:30 PM WOD
268 Reps
35 pound bar,10 pound wall ball,
17
Lincoln
Johnson
4:30 PM WOD
200 Reps
125# so close to Rx 😭
18
Freddy
Martinez
9:30 AM WOD
175 Reps
18
Gordon
Dotson
6:00 AM WOD
175 Reps
Female Clients
1
Jessica
Langston
9:30 AM WOD
280 Reps
Tryin to keep up with Mason
2
Susannah
Stout
5:00 AM WOD
240 Reps
3
Kaelee
Clifford
9:30 AM WOD
177 Reps
3
Korina
Darger
5:00 AM WOD
177 Reps
4
Shelly
Howard
6:00 AM WOD
167 Reps
5
Jaci
Watts
9:30 AM WOD
166 Reps
6
Julie
Winder
9:30 AM WOD
163 Reps
7
Jennifer
Iverson
9:30 AM WOD
154 Reps
8
Angie
Ellis
4:30 PM WOD
246 Reps
45 bar 14wb kahap
9
Treasa
Anderson
9:30 AM WOD
226 Reps
65# hang knee raises
10
Casee
Richmond
5:00 AM WOD
200 Reps
85#
11
Melissa
Rogers
4:30 PM WOD
190 Reps
12
Candus
Tibbitts
5:00 AM WOD
175 Reps
knee2chest
13
Amber
Farmer
9:30 AM WOD
171 Reps
3 miles before class. 35# cleans & bs, 21 knee ups
14
Olivia
Austin
9:30 AM WOD
162 Reps
RX all but kinda GHD instead of TTB
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