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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
170922 - 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):
20 (7/13)
Workout
170922
Metcon (AMRAP - Reps)
With a up clock:
5 minute amrap
15 kettle bell swings 53/35
15 second hand stand hold
At the 8 minute mark:
5 minute amrap
15 alternating kb snatches 53/35
15 second paused OHS 95/65
At the 16 minute mark:
3 minute amrap
- jumping air squats (sit on med ball)
*every second is a rep on static holds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 22, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
341 Reps
4+17, 3, 114
2
Justin
Schelin
5:00 AM WOD
334 Reps
3
Bryan
Winder
6:00 AM WOD
292 Reps
4
Ryan
Michler
6:00 AM WOD
271 Reps
5
Benjamin
Lee
4:30 PM WOD
261 Reps
4, 2+8, 81
6
Mason
Watts
6:00 AM WOD
287 Reps
70 pound KB and freestanding handstand holds.
7
Gordon
Dotson
6:00 AM WOD
270 Reps
Female Clients
1
Casee
Richmond
5:00 AM WOD
374 Reps
175, 104, 95
2
Miki
Rowan
4:30 PM WOD
340 Reps
150,101,89
3
Jaci
Watts
9:30 AM WOD
291 Reps
129-89-73
4
Shelly
Howard
6:00 AM WOD
290 Reps
Ouch! 150, 70, 70
5
Susannah
Stout
9:30 AM WOD
277 Reps
44#kb
6
Candus
Tibbitts
6:00 AM WOD
260 Reps
126+69+65
7
Olivia
Sanders
9:30 AM WOD
241 Reps
44#
8
Charo
Shamo
4:30 PM WOD
377 Reps
9
Rebecca
McKnight
9:30 AM WOD
296 Reps
Partial wall hold, snatch20#,OHSH35#
10
Angie
Ellis
4:30 PM WOD
283 Reps
20kb 12db 35bar
11
Jocelyn
Sackett
9:30 AM WOD
254 Reps
26# kb snatch
12
Tricia
Michler
9:30 AM WOD
245 Reps
96-80, 26# snatch-69
13
Dawn
Hansen
9:30 AM WOD
236 Reps
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