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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
151030 - 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):
19 (7/12)
Workout
151030
Metcon (AMRAP - Reps)
LEG DAY TABATA, 20/10 second work-rest ratio for 8 intervals each movement. Rest one minute between movements.
box jumps 24/20
hang squat cleans
back squats
front racked lunges
jumping air squats
75/55
step ups are RX
for total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 30, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
372 Reps
2
Dan
Stewart
5:00 AM WOD
360 Reps
3
Justin
Smith
5:00 AM WOD
359 Reps
4
Jared
Jones
4:30 PM WOD
332 Reps
67-46-64-39-116
5
Josh
Langston
5:00 AM WOD
311 Reps
6
Benjamin
Lee
4:30 PM WOD
298 Reps
7
Boyd
VanDam
9:30 AM WOD
0 Reps
Um counting is hard.
Female Clients
1
Jessica
Langston
9:30 AM WOD
380 Reps
75#/24 Love leg day!
2
Makayla
Hummer
4:30 PM WOD
374 Reps
89,57,74,53,101
3
Kaelee
Clifford
6:00 AM WOD
359 Reps
4
Tonya
Foster
4:30 PM WOD
339 Reps
65#
5
Megan
Hanks
4:30 PM WOD
306 Reps
74-34-52-48-98
6
Kristina
Smith
5:00 AM WOD
295 Reps
7
Melissa
Rogers
9:30 AM WOD
264 Reps
8
Olivia
Austin
9:30 AM WOD
237 Reps
9
Shayla
Hummer
4:30 PM WOD
235 Reps
63-28-37-17-90
10
Rachel
Hepworth
4:30 PM WOD
229 Reps
11
Jennifer
Iverson
9:30 AM WOD
173 Reps
12
Syndi
Blackmore
9:30 AM WOD
227 Reps
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