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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
161010 - 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):
31 (14/17)
Workout
161010
No classes Thursday-Friday-Saturday. CFBR beach trip!
Metcon (AMRAP - Reps)
8 minutes- 30 sec on 30 sec off
even- strict press 75/55
odd- situps
Metcon (Time)
3 rounds for time:
20 hand release pushups
80 double unders
50 air squats
3x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 10, 2016
Male Clients
1
Roman
Bateman
5:30 PM WOD
143 Reps
2
Justin
Schelin
5:00 AM WOD
141 Reps
3
Mason
Watts
6:00 AM WOD
132 Reps
Strict press: 20, 20, 14, and 14. GHD sit-ups 17, 16, 16, and 15.
4
Dave
Howard
6:00 AM WOD
130 Reps
46 SP, 84 SU
5
Benjamin
Lee
9:30 AM WOD
129 Reps
6
Josh
Langston
4:30 PM WOD
128 Reps
7
Luke
Robinson
5:30 PM WOD
123 Reps
8
James
Bennett
4:30 PM WOD
113 Reps
8
Ryan
Michler
6:00 AM WOD
113 Reps
9
Taylor
Jacobson
6:00 AM WOD
106 Reps
GHD SUs
10
Chance
Wright
6:00 AM WOD
105 Reps
11
Gordon
Dotson
5:30 PM WOD
93 Reps
12
Cody
Paletta
4:30 PM WOD
112 Reps
35 pb
13
Kannon
Ahlstrom
4:30 PM WOD
108 Reps
45lbs bar
Female Clients
1
Ann
Schelin
5:00 AM WOD
139 Reps
60 SP 79 SU
2
Susannah
Stout
9:30 AM WOD
136 Reps
3
Casee
Richmond
5:00 AM WOD
128 Reps
4
Makayla
Hummer
4:30 PM WOD
118 Reps
9,21,9,20,8,21,8,22
5
Olivia
Sanders
4:30 PM WOD
117 Reps
5
Shelly
Howard
6:00 AM WOD
117 Reps
46pp, 71su
6
Treasa
Anderson
9:30 AM WOD
115 Reps
7
Megan
Hanks
6:00 AM WOD
113 Reps
37 PP, 76 SU
8
Jaci
Watts
5:30 PM WOD
111 Reps
9
Charo
Shamo
4:30 PM WOD
108 Reps
10
Olivia
Austin
9:30 AM WOD
104 Reps
11
Korina
Darger
5:00 AM WOD
96 Reps
12
Kat
Allen
5:00 AM WOD
90 Reps
12
McKayla
Thornley
4:30 PM WOD
90 Reps
5, 19, 5, 17, 6, 15, 6, 17
13
Angie
Ellis
4:30 PM WOD
116 Reps
35#
14
Shayla
Hummer
4:30 PM WOD
100 Reps
#45lbs
15
Syndi
Blackmore
9:30 AM WOD
80 Reps
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