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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
170117 - 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):
32 (17/15)
Workout
170117
Metcon (Weight)
E90S for 10 rounds
1 squat clean and split jerk
build to heaviest single
share a bar if possible
Metcon (AMRAP - Reps)
5 minute amrap
-clean and jerk's 135/95 RXP 185/125
power or squat clean and push or split jerk optional
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 17, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
250 lbs
2
Russell
Cote
4:30 PM WOD
245 lbs
Missed 260# jerk twice
3
Mason
Watts
6:00 AM WOD
235 lbs
Missed 237 twice.
4
Josh
Langston
4:30 PM WOD
226 lbs
5
Bryan
Winder
6:00 AM WOD
225 lbs
knee is getting stronger
5
Luke
Robinson
4:30 PM WOD
225 lbs
I was able to do 245 #'s with a power clean and split jerk.
6
Taylor
Jacobson
6:00 AM WOD
220 lbs
7
Ryan
Michler
6:00 AM WOD
210 lbs
8
Justin
Schelin
5:00 AM WOD
205 lbs
9
Shane
Clay
4:30 PM WOD
200 lbs
10
Kortney
Ahlstrom
6:00 AM WOD
195 lbs
11
Benjamin
Lee
6:00 AM WOD
185 lbs
205 CJ
12
Chance
Wright
6:00 AM WOD
165 lbs
12
Dave
Howard
6:00 AM WOD
165 lbs
12
Freddy
Martinez
9:30 AM WOD
165 lbs
13
Anthony
Allen
5:00 AM WOD
145 lbs
14
Connor
Robinson
4:30 PM WOD
45 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
190 lbs
2
Shelly
Howard
6:00 AM WOD
150 lbs
Cleaned 155# but missed jerk.
3
Ann
Schelin
5:00 AM WOD
135 lbs
3
Candus
Tibbitts
5:00 AM WOD
135 lbs
3
Jaci
Watts
9:30 AM WOD
135 lbs
4
Korina
Darger
5:30 PM WOD
125 lbs
135 not quite steady
5
Casee
Richmond
5:00 AM WOD
115 lbs
6
Kat
Allen
5:00 AM WOD
105 lbs
6
Shayla
Hummer
4:30 PM WOD
105 lbs
7
Lacie
VanDam
9:30 AM WOD
90 lbs
8
Rebecca
McKnight
9:30 AM WOD
65 lbs
9
Charo
Shamo
9:30 AM WOD
100 lbs
Clean and jerk
10
Natalie
Bray
5:00 AM WOD
65 lbs
11
Harmonee
Jameson
5:00 AM WOD
55 lbs
12
Danielle
Davis
4:30 PM WOD
45 lbs
Modified did 3 clean , 3 front squat and 3 jerks every 90 seconds
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