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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
190122 - 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):
46 (19/27)
Workout
190122
Metcon (Time)
A) In a 15 minute window
2 Rounds:
20 front squats 135/95
30 sit-ups (ab mat)
25 box jump overs 24/20
*BJO require a two foot take off but not to stand on box before passing over.
*only build front squat to load used in wod A and stage desired complex weight near bar.
Metcon (Weight)
B) With remaining time:
Build to a 1 RM
squat clean+hang squat clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 22, 2019
Male Clients
1
Cory
Ashby
5:30 PM WOD
5:35
2
Russell
Cote
4:30 PM WOD
5:58
unbroken
3
Mason
Watts
6:00 AM WOD
6:53
4
Justin
Smith
9:30 AM WOD
8:30
5
Kacen
Gubler
5:00 AM WOD
8:40
6
Luke
Robinson
4:30 PM WOD
9:25
Full Box Jump Overs without landing on the box
7
Cody
Johnson
6:00 AM WOD
9:52
8
James
Bennett
9:30 AM WOD
10:30
9
Omar
Torres
5:30 PM WOD
10:43
🤮
10
Bryan
Winder
6:00 AM WOD
11:09
11
Benjamin
Lee
4:30 PM WOD
11:41
12
Josh
Langston
4:30 PM WOD
12:00
13
Carter
Ashby
5:30 PM WOD
5:40
20 75lbs
14
Justin
Schelin
5:00 AM WOD
6:38
Back Squats @135
15
Taylor
Jacobson
6:00 AM WOD
7:12
#95
16
Dave
Howard
6:00 AM WOD
8:31
95#
17
Matt
Meyer
6:00 AM WOD
9:23
95 lbs
18
Kody
Wilson
4:30 PM WOD
9:24
#115
19
Bob
Tibbitts
5:30 PM WOD
10:26
Female Clients
1
Jessica
Langston
5:00 AM WOD
6:42
2
Susannah
Stout
9:30 AM WOD
6:47
3
Ali
Miller
9:30 AM WOD
7:17
4
Chantel
Robinson
4:30 PM WOD
9:00
5
Miki
Rowan
4:30 PM WOD
9:58
6
Tylee
Torres
9:30 AM WOD
12:35
7
Dawn
Hansen
6:00 AM WOD
14:14
8
Bergen
Meyer
5:30 PM WOD
6:52
55# and box step overs
9
Renee
Morales
9:30 AM WOD
7:36
#35
10
Charo
Shamo
4:30 PM WOD
7:41
11
Becky
Seymour
4:30 PM WOD
7:50
11
Estrella
Garcia
4:30 PM WOD
7:50
60 lb
12
Jennifer
Guzman
9:30 AM WOD
7:51
Modified in every way
13
Shelly
Howard
6:00 AM WOD
8:56
WB instead of FS
14
Candus
Tibbitts
6:00 AM WOD
9:10
15
Heather
Huntsman
9:30 AM WOD
9:25
Modified weight on front squats
16
Maria
Wilson
9:30 AM WOD
9:58
85lbs then 65lbs
17
Barbara
Cox
4:30 PM WOD
10:11
18
Bridgette
Barney
4:30 PM WOD
10:12
19
Cherie
Santiago
6:00 AM WOD
10:35
#65 dumbbell squats
20
Jocelyn
Sackett
9:30 AM WOD
12:04
65#
21
Yesenia
Leavitt
6:00 AM WOD
12:34
65#
22
Maria
Gonzales
6:00 AM WOD
12:43
🥵
23
Brandi
Saavedra
4:30 PM WOD
13:00
55lb front squat. Modified box
24
Mayra
Martinez
6:00 AM WOD
13:25
#85
25
Alex
Shafter
4:30 PM WOD
14:15
26
Olivia
Sanders
4:30 PM WOD
0:00
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