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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
190423 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (12/15)
Workout
190423
Metcon (Weight)
With a up clock:
E20S for 30 reps
-1 dead lift
*start at a challenging load, adjust as needed throughout. Score is total pounds lifted.
Example...30x200lbs=6000lbs
Metcon (Weight)
Until the 15 minute mark establish a 1x5 rep touch and go set.
*score is heaviest 1x5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 23, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
11200 lbs
365*20, 385*5, 395*5
2
Bryan
Winder
6:00 AM WOD
10950 lbs
3
Mason
Watts
6:00 AM WOD
10350 lbs
335x20 and 365x10
4
Dan
Stewart
5:00 AM WOD
10050 lbs
315*20, 365*10
4
Kacen
Gubler
5:00 AM WOD
10050 lbs
315x20, 365x10
5
James
Bennett
6:00 AM WOD
9890 lbs
6
Josh
Langston
4:30 PM WOD
8900 lbs
7
Ryan
Michler
6:00 AM WOD
8250 lbs
8
Kody
Wilson
4:30 PM WOD
7350 lbs
245
9
Kannon
Ahlstrom
4:30 PM WOD
4950 lbs
10
Dave
Sanders
4:30 PM WOD
4250 lbs
11
Brandon
Buell
9:30 AM WOD
4950 lbs
Female Clients
1
Chantel
Robinson
4:30 PM WOD
6150 lbs
200,205,210
2
Tricia
Michler
5:00 AM WOD
5730 lbs
3
Jennifer
Guzman
9:30 AM WOD
5545 lbs
4
Jocelyn
Sackett
9:30 AM WOD
5500 lbs
5
Ali
Miller
9:30 AM WOD
5400 lbs
5
Julie
Winder
9:30 AM WOD
5400 lbs
6
Dawn
Hansen
6:00 AM WOD
5250 lbs
6
Mayra
Martinez
4:30 PM WOD
5250 lbs
7
Maria
Wilson
9:30 AM WOD
5150 lbs
8
Angel
Johnson
9:30 AM WOD
5115 lbs
30x165lbs
9
Barbara
Cox
4:30 PM WOD
4900 lbs
10
Melanie
Campbell
6:00 AM WOD
4810 lbs
11
Maria
Gonzales
4:30 PM WOD
4650 lbs
12
Jessica
Carstens
9:30 AM WOD
3170 lbs
95 14 reps 115 16 reps
13
Jessica
Langston
5:00 AM WOD
0 lbs
205 and 215
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