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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
151119 - 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):
22 (5/17)
Workout
151119
Metcon (AMRAP - Reps)
4 minute amrap's
400 meter run
then with remaining time
max reps kb swings 53/35
rest 2 minutes
repeat cycle 3 more rounds doing
2nd-air squats
3rd-double unders
4th-pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 19, 2015
Male Clients
1
Matt
Clifford
4:30 PM WOD
302 Reps
44,71,123,64
2
Gordie
Dotson
4:30 PM WOD
290 Reps
3
Justin
Schelin
5:00 AM WOD
264 Reps
4
Gordon
Dotson
4:30 PM WOD
215 Reps
singles
5
Dave
Howard
6:00 AM WOD
108 Reps
10 min AMRAP Air Squats
Female Clients
1
Jessica
Langston
4:30 PM WOD
351 Reps
Fun Stuff #44
2
Lara
Fitts
4:30 PM WOD
282 Reps
3
Charo
Shamo
5:30 PM WOD
263 Reps
4
Becky
Seymour
6:00 AM WOD
248 Reps
44, 58, 125, 21
5
Melissa
Rogers
6:30PM OPEN GYM
191 Reps
6
Brittany
Dotson
4:30 PM WOD
151 Reps
7
Brooke
Wright
9:30 AM WOD
143 Reps
30 60 46 7 have a cold
8
Rachel
Hepworth
4:30 PM WOD
123 Reps
9
Shelly
Howard
6:00 AM WOD
122 Reps
10
Allison
Smith
4:30 PM WOD
110 Reps
11
Jennifer
Iverson
9:30 AM WOD
74 Reps
12
Olivia
Austin
9:30 AM WOD
68 Reps
13
Katie
Pack
5:00 AM WOD
210 Reps
14
Syndi
Blackmore
9:30 AM WOD
199 Reps
15
LuAnn
Dotson
4:30 PM WOD
173 Reps
1st time back in a LONG time singles
16
Angie
Ellis
4:30 PM WOD
160 Reps
singles, knee push ups
17
Megan
Hanks
6:00 AM WOD
0 Reps
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