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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
170929 - 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):
26 (9/17)
Workout
170929
Metcon (AMRAP - Reps)
For reps:
20 seconds on 40 seconds off for 5 rounds
-pushups
Metcon (AMRAP - Reps)
For Reps:
2 minute amrap
-overhead squats 95/65
rest 2 minutes
2 minute amrap
-front squats 95/65
rest 2 minutes
2 minute amrap
-back squats 95/65
rest 2 minutes
1 minute amrap
-jumping back squats 45/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 29, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
101 Reps
25, 23, 21, 17, and 15
2
Matt
Clifford
9:30 AM WOD
97 Reps
24,23,20,16,14
3
Justin
Schelin
4:30 PM WOD
93 Reps
4
Bryan
Winder
9:30 AM WOD
64 Reps
4
Josh
Langston
9:30 AM WOD
64 Reps
5
Cody
Johnson
9:30 AM WOD
56 Reps
6
Dave
Sanders
4:30 PM WOD
43 Reps
7
Luke
Robinson
4:30 PM WOD
40 Reps
8
Clark
Harrison
9:30 AM WOD
67 Reps
Female Clients
1
Casee
Richmond
5:00 AM WOD
69 Reps
2
Tricia
Michler
9:30 AM WOD
53 Reps
3
Charo
Shamo
4:30 PM WOD
49 Reps
3
Miki
Rowan
4:30 PM WOD
49 Reps
4
Susannah
Stout
9:30 AM WOD
47 Reps
5
Olivia
Sanders
4:30 PM WOD
45 Reps
6
Rebecca
McKnight
9:30 AM WOD
41 Reps
7
Chantel
Robinson
4:30 PM WOD
40 Reps
8
Haley
Clay
5:00 AM WOD
33 Reps
6, 6, 7, 7, 7
9
Natalie
McLaws
6:00 AM WOD
32 Reps
10
Kat
Allen
5:00 AM WOD
62 Reps
Reg and knee pu every other round
11
Angie
Ellis
4:30 PM WOD
50 Reps
knee
11
Candus
Tibbitts
5:00 AM WOD
50 Reps
11
Dawn
Hansen
9:30 AM WOD
50 Reps
12
Makayla
Hummer
9:30 AM WOD
40 Reps
13
Jocelyn
Sackett
4:30 PM WOD
35 Reps
Knees
14
Bridgette
Barney
6:00 AM WOD
30 Reps
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