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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
151104 - 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):
25 (9/16)
Workout
151104
Metcon (AMRAP - Reps)
warm up wod
FOR TIME:
40 seconds kb swings
REST 20 SECONDS
40 seconds goblet squats
REST 20 SECONDS
40 seconds calorie row
REST 20 SECONDS
40 seconds burpees
53/35
for total reps
Metcon (Time)
7 rounds for time:
7 power cleans
7 thrusters
7 bar facing burpees
95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 04, 2015
Male Clients
1
Gordie
Dotson
4:30 PM WOD
80 Reps
2
Justin
Schelin
5:00 AM WOD
75 Reps
3
Matt
Clifford
4:30 PM WOD
71 Reps
4
Boyd
VanDam
9:30 AM WOD
65 Reps
5
Kamron
Wootton
6:00 AM WOD
64 Reps
6
Gordon
Dotson
4:30 PM WOD
63 Reps
7
Ryan
Michler
6:00 AM WOD
61 Reps
8
Dan
Stewart
5:00 AM WOD
42 Reps
9
Mark
Parks
5:30 PM WOD
53 Reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
83 Reps
2
Makayla
Hummer
5:30 PM WOD
72 Reps
3
Tonya
Foster
9:30 AM WOD
70 Reps
4
Lara
Fitts
9:30 AM WOD
69 Reps
5
Julie
Winder
9:30 AM WOD
62 Reps
6
Becky
Seymour
4:30 PM WOD
61 Reps
7
Charo
Shamo
5:30 PM WOD
60 Reps
8
Kaelee
Clifford
6:00 AM WOD
59 Reps
9
Brooke
Wright
4:30 PM WOD
58 Reps
9
Megan
Hanks
6:00 AM WOD
58 Reps
9
Olivia
Austin
9:30 AM WOD
58 Reps
10
Katie
Pack
4:30 PM WOD
56 Reps
11
Jennifer
Iverson
9:30 AM WOD
49 Reps
sloooow candy intoxication
12
Angie
Ellis
4:30 PM WOD
68 Reps
situps instead of burpees
13
Shelly
Howard
6:00 AM WOD
64 Reps
20lb kb
14
Shayla
Hummer
5:30 PM WOD
59 Reps
#26lb KB
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