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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
170906 - 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 (14/16)
Workout
170906
Metcon (AMRAP - Reps)
With a up clock:
3 rounds for max reps:
1 minute hang power snatches
1 minute rest
1 minute alternating overhead lunges
1 minute rest
1 minute bar over burpees
1 minute rest
RX 95/65
Metcon (Time)
At the 20 minute mark:
3 rounds for time:
8 hang power snatches
6 alternating overhead lunges
4 bar over burpees
5 minute time cap
RX 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 06, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
182 Reps
64,58,60
2
Brian
Tatum
9:30 AM WOD
169 Reps
60 snatches 66 Lunges 43 Burpees (burpees suck!) lol
3
Justin
Schelin
5:00 AM WOD
167 Reps
48 HPS 57 OHL 62 BUR
4
Josh
Langston
4:30 PM WOD
144 Reps
5
Cody
Johnson
9:30 AM WOD
135 Reps
6
Dave
Howard
5:30 PM WOD
134 Reps
46, 41, 47 per rnd
7
Ryan
Michler
6:00 AM WOD
131 Reps
8
Luke
Robinson
5:30 PM WOD
128 Reps
40,41,47
9
Benjamin
Lee
4:30 PM WOD
118 Reps
10
Bryan
Winder
6:00 AM WOD
112 Reps
slow lunges
10
David
Sanders
5:30 PM WOD
112 Reps
11
Gordon
Dotson
6:00 AM WOD
138 Reps
12
Don
Behunin
5:30 PM WOD
116 Reps
75
13
Dave
Sanders
5:30 PM WOD
113 Reps
#45
Female Clients
1
Jessica
Langston
4:30 PM WOD
232 Reps
2
Miki
Rowan
4:30 PM WOD
166 Reps
16,22,16; 16,20,18; 16,18,19
3
Casee
Richmond
5:00 AM WOD
161 Reps
4
Susannah
Stout
9:30 AM WOD
157 Reps
5
Shelly
Howard
6:00 AM WOD
135 Reps
6
Olivia
Austin
9:30 AM WOD
121 Reps
7
Julie
Winder
9:30 AM WOD
119 Reps
30HC,45L,44Bur
8
Candus
Tibbitts
4:30 PM WOD
117 Reps
9
Kat
Allen
5:00 AM WOD
114 Reps
10
Dawn
Hansen
9:30 AM WOD
124 Reps
stayed light and still kicked my bahookie!
11
Tricia
Michler
5:00 AM WOD
114 Reps
30-44-40 55#
12
Camille
Behunin
5:30 PM WOD
113 Reps
55
13
Rebecca
McKnight
9:30 AM WOD
112 Reps
35#
14
Haley
Clay
5:00 AM WOD
111 Reps
55 lbs
15
Treasa
Anderson
6:00 AM WOD
94 Reps
16
Syndi
Blackmore
9:30 AM WOD
87 Reps
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