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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
180305 - 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):
20 (11/9)
Workout
180305
Never miss a Monday.
Metcon (Weight)
From the rack
In under 25 minutes
5 rep max shoulder press
5 rep max push press
5 rep max push jerk
Score is combined weight of heaviest SP,PP, PJ
example.. 100lb SP, 125lb PP, 145lb PJ=370lbs
Metcon (AMRAP - Reps)
4 minute amrap
shoulder to overhead 75/55
every drop of the bar is 2 burpees
*can only pause in the front rack position
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 05, 2018
Male Clients
1
Luke
Robinson
4:30 PM WOD
575 lbs
145, 205, 225
2
James
Bennett
9:30 AM WOD
555 lbs
155 SP 185 PP 215 JP
3
Cody
Johnson
6:00 AM WOD
545 lbs
135, 185, 225
4
Benjamin
Lee
4:30 PM WOD
505 lbs
145, 175, 185
4
Boyd
VanDam
9:30 AM WOD
505 lbs
135, 185, 185 failed 215
5
Ryan
Michler
6:00 AM WOD
465 lbs
6
Kody
Wilson
5:00 AM WOD
445 lbs
7
Burke
Pemberton
5:00 AM WOD
405 lbs
8
Andrew
Langston
5:30 PM WOD
385 lbs
9
Clark
Harrison
9:30 AM WOD
275 lbs
10
Bob
Stumpus
7:00 AM WOD
160 lbs
Female Clients
1
Susannah
Stout
6:30PM OPEN GYM
350 lbs
105,120,125
2
Olivia
Austin
7:00 AM WOD
340 lbs
95,120,125
3
Kaelee
Clifford
6:30PM OPEN GYM
320 lbs
90, 110, 120
4
Camille
Behunin
4:30 PM WOD
305 lbs
85,105,115
5
Dawn
Hansen
9:30 AM WOD
285 lbs
Sp 65, pp 95, PJ 115, PJ 125 4 rep max!
6
Brooke
Wright
6:30PM OPEN GYM
270 lbs
70, 95, 105
6
Charo
Shamo
5:30 PM WOD
270 lbs
75/90/105
7
Tylee
Torres
9:30 AM WOD
255 lbs
8
Natalie
McLaws
5:30 PM WOD
215 lbs
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