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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
160916 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (5/18)
Workout
160916
Metcon (Time)
partner wod:
3 rounds
50 box jumps 24/20 (Stepup RX)
40 thrusters
50 partner med ball situps 20/14
Increasing weight each round
1st round 95/65
2nd 115/75
3rd 135/95
Share reps as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 16, 2016
Male Clients
1
Luke
Robinson
4:30 PM WOD
20:20
2
Josh
Langston
9:30 AM WOD
23:47
3
Cody
Paletta
4:30 PM WOD
21:14
25,35,45
3
Kannon
Ahlstrom
4:30 PM WOD
21:14
25,35,45 pound bar 10 pound wall ball
4
Matt
Clifford
4:30 PM WOD
23:35
135,TTB,Kaelee
Female Clients
1
Becky
Seymour
9:30 AM WOD
18:53
Strong, beautiful Jaci!
1
Jaci
Watts
9:30 AM WOD
18:53
Thanks Becky for being an awesome partner!
2
Korina
Darger
5:00 AM WOD
19:30
20# Dan the Man! You're awesome!
3
Kaelee
Clifford
9:30 AM WOD
20:02
with Olivia, the super fast thruster
3
Olivia
Austin
9:30 AM WOD
20:02
Thanks Kaelee!
4
Julie
Winder
9:30 AM WOD
29:52
thanks Jen
5
Jennifer
Iverson
9:30 AM WOD
0:00
8 short on thrusters Julie is a wod killer
6
Charo
Shamo
4:30 PM WOD
16:23
Thanks Melissa for being my partner!!
6
Melissa
Rogers
4:30 PM WOD
16:23
7
Makayla
Hummer
4:30 PM WOD
18:28
#65 forgot we had to change weight
7
McKayla
Thornley
4:30 PM WOD
18:28
rx all but thrusters #55
8
Candus
Tibbitts
5:00 AM WOD
21:44
80lbs lst rd
8
Casee
Richmond
5:00 AM WOD
21:44
9
Syndi
Blackmore
9:30 AM WOD
22:20
10
Angie
Ellis
4:30 PM WOD
22:57
35/45/45. Thanks Shayla!
11
Brooke
Wright
9:30 AM WOD
23:29
55/65/75 jumps
12
Kaelee
Clifford
4:30 PM WOD
23:35
TTB instead of sit ups with matty pants
13
Amber
Farmer
9:30 AM WOD
24:12
35,45,55#
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