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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
160908 - 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):
28 (18/10)
Workout
160908
Metcon (AMRAP - Reps)
4 Rounds
1 minute work
1 minute rest
6 pullups RX
6 pullups/2 bar muscle up's RXP
then: max reps kb swings 53/35
Score is total kb swings
Metcon (Time)
For Time:
50 kb swings 53/35
75 air squats
50 pullups
every time you break reps on kb swings or pullups perform 3 pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 08, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
85 Reps
Unbroken PU into bar MU. KBS 21, 22, 22, 20
2
Kamron
Wootton
6:00 AM WOD
55 Reps
3
Taylor
Jacobson
6:00 AM WOD
48 Reps
4
Shane
Clay
4:30 PM WOD
47 Reps
5
Jared
Jones
4:30 PM WOD
18 Reps
6-5-4-3
5
Roman
Bateman
5:30 PM WOD
18 Reps
6
Justin
Schelin
5:00 AM WOD
101 Reps
7
Boyd
VanDam
5:00 AM WOD
80 Reps
at work.
8
Benjamin
Lee
4:30 PM WOD
71 Reps
9
Josh
Langston
5:00 AM WOD
70 Reps
10
Anthony
Allen
5:00 AM WOD
66 Reps
11
Chance
Wright
6:00 AM WOD
64 Reps
Strict pu
12
Freddy
Martinez
9:30 AM WOD
60 Reps
13
James
Bennett
9:30 AM WOD
56 Reps
14
Clark
Harrison
4:30 PM WOD
83 Reps
15
Gordon
Dotson
6:00 AM WOD
73 Reps
16
Cody
Paletta
4:30 PM WOD
62 Reps
17
Russell
Cote
4:30 PM WOD
19 Reps
Pullups and bar muscle ups unbroken and 135# snatch instead of kb...
Female Clients
1
Jessica
Langston
6:00 AM WOD
62 Reps
2
Casee
Richmond
5:00 AM WOD
101 Reps
Unbroken kb
3
Ann
Schelin
5:00 AM WOD
96 Reps
Arms DEAD!!
4
Julie
Winder
9:30 AM WOD
56 Reps
4
Melissa
Rogers
4:30 PM WOD
56 Reps
5
Olivia
Austin
9:30 AM WOD
67 Reps
strict banded PU
6
Treasa
Anderson
9:30 AM WOD
61 Reps
7
Candus
Tibbitts
5:00 AM WOD
58 Reps
green band stetchy
8
Syndi
Blackmore
9:30 AM WOD
52 Reps
9
Kat
Allen
5:00 AM WOD
48 Reps
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