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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
180416 - 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):
28 (9/19)
Workout
180416
class at 5/6/7/930am and 430/530pm
Metcon (Weight)
In 15 minutes build to a heavy set of 5 back squats from the rack.
@1x5
*add in extra performance if you get a PR
Metcon (Time)
3 Rounds For Time:
10 burpees
20 wall balls 20/14
30 kettle bell swings 53/35
rest 2 minute
16 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 16, 2018
Male Clients
1
Cody
Johnson
4:30 PM WOD
365 lbs
2
Bryan
Winder
9:30 AM WOD
325 lbs
ran out of time
3
Luke
Robinson
5:30 PM WOD
315 lbs
3
Mason
Watts
6:00 AM WOD
315 lbs
4
Boyd
VanDam
9:30 AM WOD
275 lbs
4
Chance
Wright
6:00 AM WOD
275 lbs
5
Benjamin
Lee
9:30 AM WOD
225 lbs
6
Kody
Wilson
6:00 AM WOD
215 lbs
Old one rep is 225
7
Clark
Harrison
9:30 AM WOD
145 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
205 lbs
No bueno for me...
2
Makayla
Hummer
6:30PM OPEN GYM
190 lbs
3
Shelly
Howard
6:00 AM WOD
185 lbs
4
Chantel
Robinson
5:30 PM WOD
175 lbs
5
Miki
Rowan
4:30 PM WOD
155 lbs
5
Olivia
Austin
7:00 AM WOD
155 lbs
Did all in sets of 5
6
Dawn
Hansen
9:30 AM WOD
150 lbs
7
Julie
Winder
9:30 AM WOD
145 lbs
7
Tricia
Michler
5:00 AM WOD
145 lbs
PR by 10lbs
8
Elizabeth
Delcamp
5:00 AM WOD
135 lbs
8
Jennifer
Guzman
9:30 AM WOD
135 lbs
9
Ali
Miller
6:00 AM WOD
130 lbs
10
Jocelyn
Sackett
9:30 AM WOD
105 lbs
11
Natalie
McLaws
5:30 PM WOD
95 lbs
12
Rachel
Hepworth
6:00 AM WOD
80 lbs
13
Brooke
Wright
7:00 AM WOD
65 lbs
Back
14
Camille
Behunin
4:30 PM WOD
155 lbs
1×5
15
Heidi
Lewis
5:30 PM WOD
125 lbs
16
Charo
Shamo
5:30 PM WOD
95 lbs
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