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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
181207 - 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):
24 (9/15)
Workout
181207
Metcon (AMRAP - Reps)
5 rounds of 2 minutes work/3 minutes rest.
1st rnd 200 meter run then:
-Max strict press 75/55
2nd rnd 200 meter run then:
-Max hang power snatch 75/55
3rd rnd 200 meter run then:
-Max front rack alt lunges 75/55
4th rnd 200 meter run then:
Max push press 75/55
5th round is 200 meter run then:
your choice of any one previous movement.
*score is total reps.
*push the runs!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 07, 2018
Male Clients
1
Luke
Robinson
4:30 PM WOD
165 Reps
Holy 🐄
1
Mason
Watts
6:00 AM WOD
165 Reps
2
Dan
Stewart
6:00 AM WOD
158 Reps
3
Kacen
Gubler
4:30 PM WOD
148 Reps
4
James
Bennett
9:30 AM WOD
137 Reps
5
Josh
Langston
9:30 AM WOD
123 Reps
6
Omar
Torres
4:30 PM WOD
121 Reps
7
Dave
Howard
6:00 AM WOD
92 Reps
Strict press both rnds by accident.
8
Clark
Harrison
9:30 AM WOD
91 Reps
Female Clients
1
Jessica
Langston
9:30 AM WOD
165 Reps
2
Ali
Miller
9:30 AM WOD
121 Reps
3
Miki
Rowan
4:30 PM WOD
101 Reps
17, 17, 17, 25, 25(push press)
4
Barbara
Cox
5:00 AM WOD
88 Reps
5
Natalie
McLaws
4:30 PM WOD
86 Reps
6
Tylee
Torres
9:30 AM WOD
79 Reps
7
Jocelyn
Sackett
9:30 AM WOD
75 Reps
8
Robin
Desatoff
9:30 AM WOD
41 Reps
9
Shelly
Howard
6:00 AM WOD
146 Reps
10
Estrella
Garcia
4:30 PM WOD
108 Reps
35lb
11
Bergen
Meyer
9:30 AM WOD
104 Reps
45# oh hey shoulders.
12
Mayra
Martinez
5:00 AM WOD
88 Reps
35#, 55 # lunges
13
Dawn
Hansen
4:30 PM WOD
77 Reps
rxed weight rowed
14
Maria
Gonzales
5:00 AM WOD
75 Reps
15
Yesenia
Leavitt
5:00 AM WOD
66 Reps
35#
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