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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
190204 - 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):
32 (16/16)
Workout
190204
Metcon (Weight)
Barbell cycling skill work:
Spend 10 minutes establishing a 10 rep touch and go push jerk from the rack. Each rep must be received while descending (dipping) back into the next rep.
Metcon (Time)
5 rounds for time:
20 second static hanging knee hold
10 push jerk 135/95
20 second static hollow hold
*12 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 04, 2019
Male Clients
1
Cory
Ashby
5:30 PM WOD
225 lbs
felt like if given time i could do a few more pounds
2
Luke
Robinson
4:30 PM WOD
215 lbs
3
Cody
Johnson
5:30 PM WOD
195 lbs
4
Boyd
VanDam
9:30 AM WOD
185 lbs
4
Bryan
Winder
6:00 AM WOD
185 lbs
4
Josh
Langston
9:30 AM WOD
185 lbs
4
Kacen
Gubler
5:00 AM WOD
185 lbs
4
Mason
Watts
6:00 AM WOD
185 lbs
5
Russell
Cote
4:30 PM WOD
165 lbs
5
Ryan
Michler
6:00 AM WOD
165 lbs
6
Kody
Wilson
5:00 AM WOD
155 lbs
7
Omar
Torres
5:30 PM WOD
145 lbs
8
Taylor
Jacobson
6:00 AM WOD
115 lbs
9
Benjamin
Lee
4:30 PM WOD
175 lbs
10
Clark
Harrison
4:30 PM WOD
75 lbs
11
Justin
Schelin
5:00 AM WOD
70 lbs
1 arm DB
Female Clients
1
Susannah
Stout
5:30 PM WOD
135 lbs
2
Jessica
Langston
6:00 AM WOD
130 lbs
3
Julie
Winder
9:30 AM WOD
125 lbs
4
Ali
Miller
9:30 AM WOD
95 lbs
4
Cherie
Santiago
5:30 PM WOD
95 lbs
Mommy!
5
Jocelyn
Sackett
9:30 AM WOD
85 lbs
6
Maria
Wilson
9:30 AM WOD
75 lbs
5 @ 85lbs
7
Mayra
Martinez
6:00 AM WOD
70 lbs
7
Yesenia
Leavitt
6:00 AM WOD
70 lbs
8
Natalie
McLaws
5:30 PM WOD
65 lbs
9
Bergen
Meyer
5:30 PM WOD
65 lbs
9
Charo
Shamo
9:30 AM WOD
65 lbs
9
Heather
Huntsman
9:30 AM WOD
65 lbs
10
Alex
Shafter
4:30 PM WOD
55 lbs
11
Renee
Morales
4:30 PM WOD
45 lbs
12
Becky
Seymour
9:30 AM WOD
0 lbs
Yes
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