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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
160208 - 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):
23 (9/14)
Workout
160208
Metcon (Weight)
Every 90 seconds for 5 cycles complete the complex. You may increase weight through rounds. Must complete all 4 lifts without letting go of the bar.
Power Snatch
Hanging Power Snatch
Hanging Squat Snatch
Squat snatch
Metcon (Time)
For Time:
Cash-in 100 double-unders
4 Rounds:
400 meter Run
10 Hanging Squat Snatch (115/75)
Cashout 100 double-unders
(300 singles)
25 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 08, 2016
Male Clients
1
Kamron
Wootton
6:00 AM WOD
145 lbs
2
Bryan
Winder
9:30 AM WOD
135 lbs
3
Jared
Jones
4:30 PM WOD
130 lbs
*after metcon
4
Boyd
VanDam
9:30 AM WOD
125 lbs
4
Bryce
Vanderhorst
4:30 PM WOD
125 lbs
4
Ryan
Michler
6:00 AM WOD
125 lbs
5
Dave
Howard
6:00 AM WOD
115 lbs
6
McCoy
Kroff
5:00 AM WOD
115 lbs
2 hanging power snatch 2 power snatch
7
Clark
Harrison
4:30 PM WOD
65 lbs
Female Clients
1
Shelly
Howard
6:00 AM WOD
105 lbs
2
Jessica
Langston
4:30 PM WOD
95 lbs
2
Tonya
Foster
4:30 PM WOD
95 lbs
failed 110 squat snatch
3
Kaelee
Clifford
4:30 PM WOD
75 lbs
3
Kristina
Smith
9:30 AM WOD
75 lbs
3
Makayla
Hummer
4:30 PM WOD
75 lbs
4
Kimberly
Skinner
6:00 AM WOD
25 lbs
5
Korina
Darger
9:30 AM WOD
75 lbs
Cleans
6
Jennifer
Iverson
9:30 AM WOD
70 lbs
7
Charo
Shamo
4:30 PM WOD
65 lbs
8
McKayla
Thornley
4:30 PM WOD
55 lbs
9
Angie
Ellis
4:30 PM WOD
45 lbs
10
Robin
Desatoff
9:30 AM WOD
35 lbs
10
Syndi
Blackmore
9:30 AM WOD
35 lbs
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