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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
151002 - 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):
15 (4/11)
Workout
151002
Metcon (AMRAP - Reps)
Fun day Friday!
Tabata
20 seconds on 10 seconds off for 8 intervals before moving onto the next station.
1 minute rest between movements. Score is total reps.
power snatch 75/55
box step ups 20/24
calorie row
pull-ups
back squat 75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 02, 2015
Male Clients
1
Boyd
VanDam
9:30 AM WOD
293 Reps
49,66,52,64,62
2
Matthew
Olsen
4:30 PM WOD
285 Reps
3
Bryan
Winder
6:00 AM WOD
266 Reps
53,52,48,41,72
4
Gordon
Dotson
4:30 PM WOD
260 Reps
Female Clients
1
Tonya
Foster
4:30 PM WOD
317 Reps
P. Snatch 42, Box Step 82, Cal. Row 46, PU 63, Back Squat 84
2
Shelly
Howard
6:00 AM WOD
286 Reps
59, 75, 50, 44, 58
3
Kaelee
Clifford
9:30 AM WOD
274 Reps
38/82/51/42/61 pull ups!! right arm reverse grip for shoulder
4
Charo
Shamo
4:30 PM WOD
272 Reps
5
Makayla
Hummer
4:30 PM WOD
256 Reps
didn't do a lot of snatches!
6
Andrea
Tomlinson
9:30 AM WOD
238 Reps
7
Korina
Darger
5:00 AM WOD
222 Reps
BJs
8
Jennifer
Iverson
9:30 AM WOD
212 Reps
9
Olivia
Austin
9:30 AM WOD
195 Reps
SO close to RX PU no band
10
Shayla
Hummer
4:30 PM WOD
191 Reps
#55lbs #greenband
11
Julie
Winder
9:30 AM WOD
0 Reps
modified
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