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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
181228 - 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):
13 (6/7)
Workout
181228
Metcon (No Measure)
tabata core (3 rounds) 20/10 sec work to rest ratio
-elbow plank
-high plank
-hollow rock
-overhead bar hold 75/55
*alternate after every movement
Metcon (AMRAP - Reps)
tabata for 4 rounds: 20/10 sec work to rest ratio
-alternating jumping lunges
-overhead squats 75/55
-strict press 75/55
-barbell row 75/55
-rest one minute
*alternate after every movement
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 28, 2018
Male Clients
1
Kacen
Gubler
4:30 PM WOD
247 Reps
2
Mason
Watts
6:00 AM WOD
237 Reps
3
Boyd
VanDam
9:30 AM WOD
227 Reps
4
Luke
Robinson
4:30 PM WOD
194 Reps
85#’s
5
Dave
Howard
6:00 AM WOD
138 Reps
6
Dave
Sanders
4:30 PM WOD
0 Reps
Showed up and mod AF
Female Clients
1
Julie
Winder
9:30 AM WOD
205 Reps
2
Cherie
Santiago
9:30 AM WOD
197 Reps
Burn 🔥
3
Chantel
Robinson
4:30 PM WOD
178 Reps
4
Robin
Desatoff
9:30 AM WOD
137 Reps
5
Charo
Shamo
4:30 PM WOD
203 Reps
6
Karrie
Nielson
6:00 AM WOD
165 Reps
#15bar
7
Yesenia
Leavitt
4:30 PM WOD
0 Reps
Who knows... forgot to count 🥺🤔
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