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Components
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
190220 - 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):
23 (13/10)
Workout
190220
Metcon (No Measure)
E15S for 5 minutes (20 reps)
1 sumo dead lift high pull
*choose load you can lift with quality form, but challenge yourself to lift heavier then met-con weight. Also consider controlling the weight under control back to the floor each rep.
Metcon (AMRAP - Reps)
10 minute amrap
25 sumo dead lift high pulls 95/65
20 sit-ups
15 power snatch 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 20, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
186 Reps
3+6
2
Mason
Watts
6:00 AM WOD
180 Reps
3
Kody
Wilson
6:00 AM WOD
152 Reps
4
Bryan
Winder
6:00 AM WOD
145 Reps
took off hot!!
4
Luke
Robinson
4:30 PM WOD
145 Reps
5
Josh
Langston
9:30 AM WOD
134 Reps
6
Ryan
Michler
6:00 AM WOD
127 Reps
7
Benjamin
Lee
4:30 PM WOD
114 Reps
& rowed a 5k
8
Justin
Schelin
5:00 AM WOD
216 Reps
3+36 1 arm 45#DB
9
Clark
Harrison
9:30 AM WOD
175 Reps
10
Connor
Robinson
4:30 PM WOD
149 Reps
11
Taylor
Jacobson
6:00 AM WOD
145 Reps
#75
12
James
Bennett
6:00 AM WOD
126 Reps
Female Clients
1
Susannah
Stout
4:30 PM WOD
197 Reps
2
Jessica
Langston
6:00 AM WOD
188 Reps
3
Chantel
Robinson
4:30 PM WOD
186 Reps
4
Jaci
Watts
4:30 PM WOD
131 Reps
5
Jocelyn
Sackett
9:30 AM WOD
130 Reps
6
Tylee
Torres
6:00 AM WOD
129 Reps
7
Heather
Huntsman
9:30 AM WOD
168 Reps
35lbs
8
Dawn
Hansen
4:30 PM WOD
152 Reps
still recovering from cold
9
Charo
Shamo
5:30 PM WOD
135 Reps
10
Yesenia
Leavitt
6:00 AM WOD
120 Reps
45#
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