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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
180212 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
7:00 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):
30 (13/17)
Workout
180212
never miss a monday... class schedule is 5/6/7/930am and 430/530pm
Metcon (Weight)
Strength
E3M for 5 rounds, from the floor
10 unbroken (cannot drop the bar) front squats
*score is a total of the 5 barbell weights
*example.. 100lbs,100lbs, 110lbs,120lbs,120lbs =550lbs
Metcon (Time)
At the 20 minute mark
100 front squats 95/65
every time dropping the bar is 5 burpees
*15 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 12, 2018
Male Clients
1
Cody
Johnson
6:00 AM WOD
1125 lbs
225x5
2
Russell
Cote
4:30 PM WOD
1020 lbs
205 all sets
3
Luke
Robinson
4:30 PM WOD
1000 lbs
200 all 5 rounds.
4
Bryan
Winder
9:30 AM WOD
945 lbs
185x3,190,200
5
Justin
Schelin
5:30 PM WOD
935 lbs
185/4 195/1
6
Mason
Watts
5:00 AM WOD
925 lbs
6:00 am class
6
Matt
Clifford
6:00 AM WOD
925 lbs
185 across
7
Dan
Stewart
5:00 AM WOD
795 lbs
8
Chance
Wright
6:00 AM WOD
715 lbs
9
Kody
Wilson
5:30 PM WOD
665 lbs
10
Benjamin
Lee
4:30 PM WOD
575 lbs
11
Chris
Lewis
5:30 PM WOD
475 lbs
12
Clark
Harrison
4:30 PM WOD
275 lbs
Female Clients
1
Susannah
Stout
9:30 AM WOD
605 lbs
2
Makayla
Hummer
7:00 AM WOD
575 lbs
95,105,115,125,135
3
Kaelee
Clifford
9:30 AM WOD
525 lbs
4
Olivia
Austin
9:30 AM WOD
505 lbs
5
Chantel
Robinson
4:30 PM WOD
475 lbs
Thanks Miki ❤️
5
Dawn
Hansen
9:30 AM WOD
475 lbs
5
Miki
Rowan
4:30 PM WOD
475 lbs
85,95,95,95,105
6
Brooke
Wright
7:00 AM WOD
455 lbs
85, 85, 95, 95, 95
7
Tylee
Torres
9:30 AM WOD
375 lbs
8
McKayla
Thornley
7:00 AM WOD
345 lbs
9
Heidi
Lewis
5:30 PM WOD
325 lbs
10
Jocelyn
Sackett
9:30 AM WOD
315 lbs
10
Treasa
Anderson
6:00 AM WOD
315 lbs
11
Charo
Shamo
5:30 PM WOD
375 lbs
75#
12
Rebecca
McKnight
5:00 AM WOD
315 lbs
55-60-65-70-65
13
Rachel
Hepworth
9:30 AM WOD
205 lbs
14
Syndi
Blackmore
9:30 AM WOD
55 lbs
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