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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
171002 - 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):
33 (14/19)
Workout
171002
Never miss a Monday
Metcon (AMRAP - Reps)
Tabata
8 intervals each of 20 seconds on 10 seconds off:
-situps
-goblet squats 35/26
*alternate movements every interval.
*partner ab mat and kb if class size is large
Metcon (Weight)
8 minute amrap
30 double unders
1 squat clean (athlete choice)
*score is total weight lifted
*2x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 02, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
227 Reps
2
Brian
Tatum
9:30 AM WOD
206 Reps
2
Cody
Johnson
9:30 AM WOD
206 Reps
3
Matt
Clifford
6:00 AM WOD
200 Reps
12x8,13x8
4
Ryan
Michler
6:00 AM WOD
197 Reps
5
Dave
Howard
5:30 PM WOD
192 Reps
6
Benjamin
Lee
4:30 PM WOD
188 Reps
7
Boyd
VanDam
9:30 AM WOD
187 Reps
8
Don
Behunin
5:30 PM WOD
185 Reps
9
Bryan
Winder
9:30 AM WOD
182 Reps
10
Dave
Sanders
5:30 PM WOD
175 Reps
11
Clark
Harrison
4:30 PM WOD
172 Reps
12
Josh
Langston
6:00 AM WOD
166 Reps
13
Chance
Wright
6:00 AM WOD
165 Reps
Female Clients
1
Casee
Richmond
5:00 AM WOD
269 Reps
2
Ann
Schelin
5:00 AM WOD
235 Reps
3
Susannah
Stout
9:30 AM WOD
204 Reps
4
Candus
Tibbitts
5:00 AM WOD
202 Reps
4
Tricia
Michler
5:00 AM WOD
202 Reps
5
Julie
Winder
9:30 AM WOD
190 Reps
6
Olivia
Sanders
5:30 PM WOD
187 Reps
7
Jaci
Watts
5:30 PM WOD
185 Reps
7
Shelly
Howard
6:00 AM WOD
185 Reps
8
Charo
Shamo
5:30 PM WOD
173 Reps
9
Kat
Allen
5:00 AM WOD
170 Reps
10
Olivia
Austin
9:30 AM WOD
167 Reps
11
Brooke
Wright
9:30 AM WOD
164 Reps
12
Dawn
Hansen
9:30 AM WOD
152 Reps
13
Jocelyn
Sackett
4:30 PM WOD
125 Reps
14
Rachel
Hepworth
9:30 AM WOD
116 Reps
15
Camille
Behunin
5:30 PM WOD
176 Reps
16
Rian
Downs
5:30 PM WOD
175 Reps
17
Kayla
Hubbard
5:00 AM WOD
122 Reps
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