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Components
Overhead Squat
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
180417 - 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):
13 (5/8)
Workout
180417
Overhead Squat (3 reps E3M for 5 rounds )
Overhead Squat
From the rack build to your heaviest set of 3
Metcon (Time)
For Time:
15-12-9
Overhead squat 115/80
Toes to bar
*10 minute time cap
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Whiteboard:
Tuesday, April 17, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
1 x 3 @ 210 lbs
2
Boyd
VanDam
9:30 AM WOD
1 x 3 @ 205 lbs
3
Ryan
Michler
6:00 AM WOD
1 x 5 @ 185 lbs
4
Kody
Wilson
6:00 AM WOD
1 x 3 @ 165 lbs
5
Luke
Robinson
4:30 PM WOD
1 x 3 @ 95 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
1 x 3 @ 165 lbs
2
Julie
Winder
9:30 AM WOD
1 x 3 @ 125 lbs
3
McKayla
Thornley
6:00 AM WOD
1 x 3 @ 120 lbs
4
Dawn
Hansen
9:30 AM WOD
1 x 3 @ 105 lbs
i could have gone up
5
Chantel
Robinson
4:30 PM WOD
1 x 3 @ 95 lbs
6
Charo
Shamo
9:30 AM WOD
1 x 3 @ 90 lbs
7
Tricia
Michler
5:00 AM WOD
1 x 3 @ 85 lbs
8
Ali
Miller
9:30 AM WOD
1 x 3 @ 75 lbs
Not my day
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