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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
190307 - 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 (9/14)
Workout
190307
Metcon (Weight)
18 minute emom
-1st minute 35 double unders (2x1 single)
-2nd minute 20 jumping air squats
-3rd minute bar complex of : 1 power clean-2 front squats-1 push jerk
*score is total weight lifted over the 6 rounds of the bar complex
*example... 3x100lb, 2x110lb, 1x120lb =640lbs
*only RX is all dub's and J-squats completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 07, 2019
Male Clients
1
Dan
Stewart
5:00 AM WOD
1270 lbs
2
Mason
Watts
6:00 AM WOD
1250 lbs
3
Cory
Ashby
6:00 AM WOD
1210 lbs
damn you Dan! 185 205 225....
4
Boyd
VanDam
6:00 AM WOD
1110 lbs
185x6
5
Kody
Wilson
4:30 PM WOD
1060 lbs
6
Benjamin
Lee
5:30 PM WOD
910 lbs
7
Josh
Langston
9:30 AM WOD
880 lbs
8
Kacen
Gubler
5:00 AM WOD
1150 lbs
Singles/doubles
9
Luke
Robinson
4:30 PM WOD
930 lbs
Only did half of the JAS
Female Clients
1
Jessica
Langston
5:30 PM WOD
880 lbs
Joshua
2
Ali
Miller
9:30 AM WOD
620 lbs
3
Tylee
Torres
9:30 AM WOD
570 lbs
4
Jocelyn
Sackett
9:30 AM WOD
520 lbs
5x85, 1x95
5
Barbara
Cox
4:30 PM WOD
480 lbs
6
Miki
Rowan
4:30 PM WOD
520 lbs
singles
7
Dawn
Hansen
4:30 PM WOD
510 lbs
8
Brandi
Saavedra
4:30 PM WOD
430 lbs
Singles
9
Natalie
McLaws
5:30 PM WOD
410 lbs
Singles
10
Maria
Gonzales
4:30 PM WOD
390 lbs
10
Yesenia
Leavitt
4:30 PM WOD
390 lbs
(2x1)🙄
11
Maria
Wilson
9:30 AM WOD
360 lbs
This work out was deceiving😂
12
Melanie
Campbell
6:00 AM WOD
330 lbs
13
Rachel
Hepworth
6:00 AM WOD
270 lbs
#45
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