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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
151124 - 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):
36 (10/26)
Workout
151124
Metcon (AMRAP - Reps)
emotm for 30 minutes!!
30 seconds on 30 sconds off all movements.
Minutes 0/5:00
kb swings 53/35
Minutes 5:00/10:00
situps
Minutes 10:00/15:00
pull-ups
Minutes 15:00/20:00
goblet squats 53/35
Minutes 20:00/25:00
double unders
Minutes 25:00/30:00
Russian twist (25/15lb plate)
singles divided 3x1
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 24, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
732 Reps
2
Matt
Clifford
4:30 PM WOD
709 Reps
77,88,75,66,218,185
3
Justin
Schelin
5:00 AM WOD
702 Reps
4
Josh
Langston
6:00 AM WOD
663 Reps
74/94/63/65/204/163
5
Dan
Stewart
5:00 AM WOD
652 Reps
6
Gordie
Dotson
9:30 AM WOD
615 Reps
7
Ryan
Michler
6:00 AM WOD
601 Reps
8
Jed
Stout
6:00 AM WOD
384 Reps
9
Gordon
Dotson
4:30 PM WOD
513 Reps
singles
10
Clark
Harrison
4:30 PM WOD
385 Reps
44# KB; orange band on PUs;26# KB on russ. twist; counted 1/2 jum...
Female Clients
1
Charo
Shamo
9:30 AM WOD
751 Reps
76,94,80,66,250,185
2
Jessica
Langston
5:00 AM WOD
711 Reps
Fun Fun. 44#/26#
2
Kaelee
Clifford
4:30 PM WOD
711 Reps
78/100/50/75/205/203
3
Tonya
Foster
4:30 PM WOD
674 Reps
4
Lara
Fitts
4:30 PM WOD
653 Reps
Wowza!!!!
5
Ann
Schelin
5:00 AM WOD
646 Reps
87,90,41,66,181,181
6
Makayla
Hummer
5:30 PM WOD
626 Reps
77,88,52,91,145,173
7
Korina
Darger
9:30 AM WOD
616 Reps
SO FUN! 57/83/37/70/207/162
8
Julie
Winder
9:30 AM WOD
595 Reps
9
Shelly
Howard
6:00 AM WOD
550 Reps
80,90,40,69,58,213
10
Brittany
Dotson
9:30 AM WOD
542 Reps
11
Rachel
Hepworth
4:30 PM WOD
469 Reps
72,79,30,43,82,163
12
Becky
Seymour
9:30 AM WOD
440 Reps
13
Jennifer
Iverson
9:30 AM WOD
394 Reps
14
Olivia
Austin
9:30 AM WOD
353 Reps
Pretty sure I rxd 1 pullup!
15
Haley
Clay
5:00 AM WOD
0 Reps
lots of reps! Fun wod. Loved the various movements.
15
Holly
Simmons
5:00 AM WOD
0 Reps
53# kb and squats /26# twist
16
Andrea
Tomlinson
4:30 PM WOD
610 Reps
17
Miki
Rowan
4:30 PM WOD
574 Reps
All RX but Orange band pull ups.
18
Melissa
Rogers
6:30PM OPEN GYM
569 Reps
19
Shayla
Hummer
5:30 PM WOD
546 Reps
78,76,55,65,336,160
20
Syndi
Blackmore
9:30 AM WOD
545 Reps
21
Angie
Ellis
9:30 AM WOD
363 Reps
35# GOBLET AND KBS, singles. 64, 75, 53, 77, 94
22
Jessica
Jensen
5:00 AM WOD
335 Reps
Took it easy. First day back in six weeks!
23
Christina
Oliekan
5:30 PM WOD
0 Reps
I didn't count on any of the reps. I did it without a warm up
23
Megan
Hanks
5:00 AM WOD
0 Reps
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