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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
160104 - 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):
27 (11/16)
Workout
160104
Metcon (No Measure)
emotm for 5 minutes
1 power clean
1 push press
1 over head squat
Build to a heavier weight then the Metcon. Work on technique here.
Metcon (AMRAP - Rounds)
"Over Head Chief"
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Over Head Squats
Rest 1-minute.
Repeat for a total of 5 cycles
95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 04, 2016
Male Clients
1
Kamron
Wootton
5:30 PM WOD
16 Rounds
Rough 4,3,3,3,3
1
Matt
Clifford
4:30 PM WOD
16 Rounds
4 first round
2
Jared
Jones
4:30 PM WOD
15 Rounds
4-3-3-2-3
3
Josh
Langston
9:30 AM WOD
13 Rounds
3-2-3-2-3
4
Dan
Stewart
5:00 AM WOD
12 Rounds
5
Bryan
Winder
9:30 AM WOD
11 Rounds
5
Ryan
Michler
6:00 AM WOD
11 Rounds
6
Justin
Schelin
5:00 AM WOD
10 Rounds
Watchin shoulders :(
7
Dave
Howard
6:00 AM WOD
5 Rounds
Goal was 1 RX Rnd, 1st RX after surgery 2nd WOD @ 7.5 weeks
8
Gordon
Dotson
4:30 PM WOD
12 Rounds
9
Clark
Harrison
4:30 PM WOD
11 Rounds
65# BB
Female Clients
1
Jessica
Langston
9:30 AM WOD
16 Rounds
2
Tonya
Foster
4:30 PM WOD
13 Rounds
3, 3, 2, 2, 3
3
Charo
Shamo
4:30 PM WOD
11 Rounds
3
Haley
Clay
6:00 AM WOD
11 Rounds
2, 3, 2, 2, 2
3
Shelly
Howard
6:00 AM WOD
11 Rounds
4
Kaelee
Clifford
9:30 AM WOD
10 Rounds
5
Olivia
Austin
9:30 AM WOD
9 Rounds
6
Jennifer
Iverson
9:30 AM WOD
7 Rounds
7
Christina
Oliekan
4:30 PM WOD
15 Rounds
Weight rx, back squats
8
Melissa
Rogers
4:30 PM WOD
11 Rounds
9
Angie
Ellis
4:30 PM WOD
10 Rounds
35 lbs. knee push-ups
9
Makayla
Hummer
4:30 PM WOD
10 Rounds
rx all but pushups
9
Shania
Merritt
9:30 AM WOD
10 Rounds
Rx all but last 2 rounds
10
Shayla
Hummer
5:30 PM WOD
8 Rounds
#35lb A week of not working out does alot.xD
11
Jessica
Jensen
5:00 AM WOD
7 Rounds
#65 for 5 rds then #75 for 2 rds Knee push-ups
12
Julie
Winder
9:30 AM WOD
0 Rounds
55# sick w cold still
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