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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
161228 - 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 (10/15)
Workout
161228
Metcon (AMRAP - Reps)
tabata 20/10 second work rest ratio, 8 intervals before rotating movements.
1 minute rest between movements.
Score is lowest rep count per movement.
Example.. TTB 7, HSPU 8, AS 12, PP 12, SDHP 6, =45
toes to bar
hand stand push-ups (ab mat)
air squats
push press
sumo dead lift high pull
95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 28, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
45 Reps
2
Justin
Schelin
9:30 AM WOD
41 Reps
3
Shane
Clay
9:30 AM WOD
37 Reps
4
Josh
Langston
6:00 AM WOD
35 Reps
5
Taylor
Jacobson
6:00 AM WOD
33 Reps
6
Jim
Clark
9:30 AM WOD
32 Reps
7
Ryan
Michler
6:00 AM WOD
31 Reps
8
Chance
Wright
6:00 AM WOD
29 Reps
9
Brian
Sewell
9:30 AM WOD
25 Reps
10
Benjamin
Lee
4:30 PM WOD
23 Reps
no RX HSPU
Female Clients
1
Jessica
Langston
5:00 AM WOD
40 Reps
I struggle. #hspukillme
2
Casee
Richmond
5:00 AM WOD
36 Reps
3
Brooke
Wright
6:00 AM WOD
27 Reps
3
Jaci
Watts
9:30 AM WOD
27 Reps
12air squats, 8pp, 5 sdhp, 2 t2b ZERO hspu
3
Olivia
Austin
9:30 AM WOD
27 Reps
first time getting HSPU!!
4
Becky
Seymour
9:30 AM WOD
25 Reps
Hspu fail. But fun to workout with my people
5
Miki
Rowan
4:30 PM WOD
24 Reps
0, 0, 14, 4, 6
6
Charo
Shamo
5:30 PM WOD
35 Reps
55#
7
Angie
Ellis
4:30 PM WOD
33 Reps
35#+handstand-ISH
8
Cherie
Santiago
9:30 AM WOD
30 Reps
60 / 65
8
Tricia
Michler
5:00 AM WOD
30 Reps
7-3-11-4-5 Mod. hspu & ttb 65#
9
Rebecca
McKnight
6:00 AM WOD
29 Reps
K2e7; HSPU4; AS11; pp 4; SDLHP 3modified
10
Natalie
Bray
5:00 AM WOD
28 Reps
10
Treasa
Anderson
9:30 AM WOD
28 Reps
11
Natalie
McLaws
5:30 PM WOD
24 Reps
Wall walks, 55#
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