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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
180330 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
180330
Metcon (Weight)
emom for 10 minutes
5 touch and go dead lifts +5 toes to bar
*Share a bar if possible
*Score is lightest single barbell load
Metcon (AMRAP - Reps)
12 minute amrap
50 toes to bar
50 dead lifts 135/95
50 box jumps 24/20
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, March 30, 2018
Male Clients
1
Bryan
Winder
6:00 AM WOD
275 lbs
1
Chance
Wright
6:00 AM WOD
275 lbs
1
Mason
Watts
6:00 AM WOD
275 lbs
I shouldn’t have talked Bryan and Chance out of going heavier.
2
Freddy
Martinez
9:30 AM WOD
245 lbs
3
Josh
Langston
6:00 AM WOD
225 lbs
4
Kody
Wilson
6:00 AM WOD
205 lbs
5
Dave
Howard
6:00 AM WOD
186 lbs
6
Luke
Robinson
4:30 PM WOD
225 lbs
Only finished 8 of the rounds.
7
Dave
Sanders
4:30 PM WOD
105 lbs
V ups
Female Clients
1
Jessica
Langston
6:00 AM WOD
185 lbs
2
Miki
Rowan
4:30 PM WOD
125 lbs
3
McKayla
Thornley
5:00 AM WOD
175 lbs
Knee ups!
4
Jocelyn
Sackett
9:30 AM WOD
125 lbs
5
Charo
Shamo
9:30 AM WOD
85 lbs
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