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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
170425 - 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):
25 (13/12)
Workout
170425
Metcon (Weight)
E4M for 5 rounds
5 back squats from the rack
12 calorie row
start first set at approx 50% of 1RM and build to a heavy 1x5
Metcon (Time)
3 rounds for time:
200 meter run
12 back squats 135/95 from floor
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Whiteboard:
Tuesday, April 25, 2017
Male Clients
1
James
Bennett
6:30PM OPEN GYM
335 lbs
2
Bryan
Winder
4:30 PM WOD
325 lbs
3
Kortney
Ahlstrom
6:00 AM WOD
315 lbs
3
Mason
Watts
6:00 AM WOD
315 lbs
4
Russell
Cote
4:30 PM WOD
300 lbs
5
Matt
Clifford
6:00 AM WOD
295 lbs
6
Jeremy
Davis
6:00 AM WOD
285 lbs
7
Taylor
Jacobson
6:00 AM WOD
275 lbs
8
Benjamin
Lee
5:00 AM WOD
225 lbs
8
Chance
Wright
6:00 AM WOD
225 lbs
8
Ryan
Michler
6:00 AM WOD
225 lbs
9
Jeremy
Poston
5:00 AM WOD
205 lbs
10
Kannon
Ahlstrom
5:30 PM WOD
125 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
220 lbs
2
Olivia
Austin
9:30 AM WOD
195 lbs
3
Olivia
Sanders
4:30 PM WOD
185 lbs
Did 190 for 3 reps twice
4
Ann
Schelin
5:00 AM WOD
165 lbs
4
Jaci
Watts
9:30 AM WOD
165 lbs
5
Brooke
Wright
9:30 AM WOD
155 lbs
back injury held me back
5
Casee
Richmond
5:00 AM WOD
155 lbs
5
Miki
Rowan
4:30 PM WOD
155 lbs
6
McKayla
Thornley
6:00 AM WOD
145 lbs
7
Tricia
Michler
5:00 AM WOD
115 lbs
8
Cherie
Santiago
6:00 AM WOD
75 lbs
9
Rebecca
McKnight
9:30 AM WOD
95 lbs
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