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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
171003 - 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):
30 (12/18)
Workout
171003
Metcon (AMRAP - Reps)
5 rounds each for reps: (10 minutes)
30 seconds on 30 seconds off:
even-box jumps 24/20 RXP 30/24
odd-kb swings 53/44 RXP 70/53
Metcon (AMRAP - Reps)
Complete as many reps as possible in 10 minutes of:
3 burpee box jump
3 deadlifts
6 burpee box jump
6 deadlifts
9 burpee box jump
9 deadlifts
Etc., adding 3 reps to each exercise every round.
RX 185/125- 24/20 box
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 03, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
132 Reps
57 BoxJ 75 KBS
2
Mason
Watts
6:00 AM WOD
131 Reps
60 box jumps 71 KBS
3
Brian
Tatum
9:30 AM WOD
130 Reps
4
Cody
Johnson
9:30 AM WOD
125 Reps
5
Chance
Wright
6:00 AM WOD
116 Reps
6
Matt
Clifford
6:00 AM WOD
157 Reps
79,78
7
Jim
Clark
9:30 AM WOD
141 Reps
70, 71
8
Josh
Langston
4:30 PM WOD
137 Reps
9
Luke
Robinson
4:30 PM WOD
126 Reps
10
Don
Behunin
4:30 PM WOD
111 Reps
11
Dave
Howard
5:30 PM WOD
99 Reps
70# KB forgot to use 30 inch box for 3 Rounds :-(
12
Dave
Sanders
5:30 PM WOD
97 Reps
Female Clients
1
Casee
Richmond
5:00 AM WOD
141 Reps
2
Susannah
Stout
9:30 AM WOD
128 Reps
3
Jessica
Langston
4:30 PM WOD
115 Reps
70#kb/30in box jumps
4
Olivia
Sanders
5:30 PM WOD
112 Reps
5
Candus
Tibbitts
5:00 AM WOD
107 Reps
6
Miki
Rowan
4:30 PM WOD
137 Reps
71box,66kb
7
Kat
Allen
5:00 AM WOD
134 Reps
8
Chantel
Robinson
9:30 AM WOD
125 Reps
9
Rebecca
McKnight
9:30 AM WOD
115 Reps
10
Katie
Pack
4:30 PM WOD
102 Reps
11
Rachel
Hepworth
6:00 AM WOD
77 Reps
12
Charo
Shamo
9:30 AM WOD
144 Reps
13
Dawn
Hansen
9:30 AM WOD
125 Reps
14
Olivia
Austin
9:30 AM WOD
121 Reps
Half 35# half 44#
15
Angie
Ellis
9:30 AM WOD
113 Reps
20 kb?, step.
16
Camille
Behunin
5:30 PM WOD
111 Reps
17
Jocelyn
Sackett
9:30 AM WOD
106 Reps
36#
18
Heidi
Lewis
9:30 AM WOD
100 Reps
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