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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
190314 - 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):
20 (7/13)
Workout
190314
Metcon (No Measure)
Emom for 5 minutes
2 clean and jerk
*build to a heavier load than using in metcon
Metcon (Time)
5 Rounds For Time:
7 clean and jerk 135/95
10 toes to bar
*13 minute time cap
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, March 14, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
6:16
2
Ryan
Michler
6:00 AM WOD
7:33
3
Jared
Behunin
4:30 PM WOD
7:40
4
Kacen
Gubler
5:00 AM WOD
9:07
5
Josh
Langston
9:30 AM WOD
9:52
6
Benjamin
Lee
4:30 PM WOD
12:07
7
Dave
Sanders
4:30 PM WOD
8:01
55 MOD sit ups
Female Clients
1
Ali
Miller
9:30 AM WOD
9:16
2
Olivia
Sanders
4:30 PM WOD
9:43
3
Miki
Rowan
4:30 PM WOD
16:02
At 13 minutes, I had 4 rounds +2
4
Charo
Shamo
4:30 PM WOD
6:37
5
Cherie
Santiago
4:30 PM WOD
8:23
#95 first round #75 @4 rounds
6
Karrie
Nielson
6:00 AM WOD
8:29
15# bar 20 SU each round
7
Yesenia
Leavitt
4:30 PM WOD
9:41
65#
8
Dawn
Hansen
9:30 AM WOD
9:52
recovering is a stupid slow process!
9
Natalie
McLaws
4:30 PM WOD
10:45
65#
10
Maria
Wilson
9:30 AM WOD
11:34
RX weight no T2B yet):
11
Barbara
Cox
4:30 PM WOD
12:02
#85
12
Mayra
Martinez
4:30 PM WOD
13:11
🥵•95# first round & 85# 2-5
13
Jocelyn
Sackett
9:30 AM WOD
14:04
95# 1st rnd/85# 2-5
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