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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
180327 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
180327
Metcon (Weight)
From the racks
E3M for 5 rounds
5 overhead squats
*looking for 5 challenging sets, score is heaviest 1x5
*don't add load if a below parallel squat isn't there
Metcon (Time)
5 rounds for time:
12 overhead squats 95/65
5 bar facing burpees
rest 1 minute
*12 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 27, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
195 lbs
1
Matt
Clifford
6:00 AM WOD
195 lbs
2
Boyd
VanDam
9:30 AM WOD
185 lbs
3
Bryan
Winder
6:00 AM WOD
170 lbs
4
Kody
Wilson
5:00 AM WOD
155 lbs
5
Chance
Wright
6:00 AM WOD
135 lbs
6
Dave
Sanders
4:30 PM WOD
75 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
155 lbs
2
Julie
Winder
9:30 AM WOD
125 lbs
3
McKayla
Thornley
4:30 PM WOD
115 lbs
3
Miki
Rowan
4:30 PM WOD
115 lbs
3
Susannah
Stout
4:30 PM WOD
115 lbs
4
Charo
Shamo
5:30 PM WOD
90 lbs
4
Jocelyn
Sackett
9:30 AM WOD
90 lbs
4
Tylee
Torres
9:30 AM WOD
90 lbs
5
Cherie
Santiago
4:30 PM WOD
85 lbs
6
Syndi
Blackmore
9:30 AM WOD
55 lbs
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