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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
180419 - 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):
14 (7/7)
Workout
180419
Yoga at 930am Thursday
Metcon (Weight)
E3M for 5 rounds
5 push press
*Score is combined total of the 5 barbell loads.. example, 100lb+110+115+115+120=560lbs
*take weight from the floor, share bar if possible.
Metcon (Weight)
Emom for 10 minutes
30 double unders
1 clean and push press (No Jerk)
*score is single lightest C&PP
*x2 singles
*must make all DU and lifts every minute to RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 19, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
810 lbs
135, 140, 155, 185, 195
2
Kaber
Esplin
6:00 AM WOD
715 lbs
3
Gordon
Dotson
6:00 AM WOD
695 lbs
4
Dave
Howard
5:30 PM WOD
670 lbs
126,126,131,141,146#
5
Kody
Wilson
5:00 AM WOD
625 lbs
6
Jim
Clark
6:00 AM WOD
615 lbs
7
Luke
Robinson
5:30 PM WOD
300 lbs
Got there late, only did last 2 rounds.
Female Clients
1
Jessica
Langston
6:00 AM WOD
595 lbs
2
Kaelee
Clifford
5:30 PM WOD
515 lbs
3
Dawn
Hansen
4:30 PM WOD
485 lbs
4
Miki
Rowan
4:30 PM WOD
460 lbs
75,85,95,100,105
5
Chantel
Robinson
5:30 PM WOD
415 lbs
6
McKayla
Thornley
6:00 AM WOD
360 lbs
7
Natalie
McLaws
5:30 PM WOD
285 lbs
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