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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
181217 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
181217
Get signed up for the New Year Fitness challenge asap!
Metcon (AMRAP - Reps)
For total reps:
2 minute amrap
10 burpees
20 double unders
rest 3 minutes
2 minute amrap
15 hang power snatches 45/35
20 double unders
rest 3 minutes
Metcon (Time)
At the 10 minute mark:
For Time:
15 hang power snatches 95/65
40 double unders
15 burpees
40 double unders
15 hang power snatches
*8 minute time cap
*2x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 17, 2018
Male Clients
1
Cory
Ashby
5:30 PM WOD
175 Reps
2
Mason
Watts
6:00 AM WOD
170 Reps
3
Boyd
VanDam
9:30 AM WOD
149 Reps
2+8, 2+11
4
Luke
Robinson
4:30 PM WOD
147 Reps
5
Kody
Wilson
4:30 PM WOD
143 Reps
6
Josh
Langston
6:00 AM WOD
135 Reps
7
Benjamin
Lee
4:30 PM WOD
122 Reps
8
Carter
Ashby
5:30 PM WOD
160 Reps
singles
9
Kacen
Gubler
5:00 AM WOD
140 Reps
Singles 2=1
10
Bryan
Winder
9:30 AM WOD
109 Reps
worked on DU's first round
Female Clients
1
Jessica
Langston
6:00 AM WOD
165 Reps
2
Susannah
Stout
4:30 PM WOD
154 Reps
3
Chantel
Robinson
4:30 PM WOD
153 Reps
4
Julie
Winder
9:30 AM WOD
148 Reps
5
Jocelyn
Sackett
9:30 AM WOD
138 Reps
6
Barbara
Cox
4:30 PM WOD
132 Reps
7
Miki
Rowan
5:30 PM WOD
138 Reps
Singlesx2
8
Karrie
Nielson
6:00 AM WOD
120 Reps
#15 singles su
9
Mayra
Martinez
4:30 PM WOD
110 Reps
10
Yesenia
Leavitt
4:30 PM WOD
89 Reps
11
Maria
Gonzales
4:30 PM WOD
85 Reps
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