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Components
Metcon
Front Squat
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
190430 - 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):
30 (14/16)
Workout
190430
Metcon (Weight)
In 30 minutes perform heavy sets of 5-4-3-2-1
-front squats
*Score is total of 5 barbell weights combined.
example... 150lbs+160,170,180,190=850lbs
Front Squat (1 rep max)
Front Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 30, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
1600 lbs
275, 295, 315, 345, 370
2
Cody
Johnson
6:00 AM WOD
1570 lbs
3
Bryan
Winder
6:00 AM WOD
1450 lbs
245,265,295,315,330
4
James
Bennett
6:00 AM WOD
1405 lbs
245, 255, 275, 305, 325
5
Kacen
Gubler
5:00 AM WOD
1345 lbs
245,255,265,285,295
6
Mason
Watts
6:00 AM WOD
1310 lbs
7
Dan
Stewart
6:00 AM WOD
1149 lbs
8
Kody
Wilson
4:30 PM WOD
1075 lbs
185,205,215,225,245
9
Josh
Langston
4:30 PM WOD
1025 lbs
10
Dave
Howard
6:00 AM WOD
951 lbs
11
Connor
Robinson
4:30 PM WOD
600 lbs
12
Kannon
Ahlstrom
4:30 PM WOD
545 lbs
13
Russell
Cote
4:30 PM WOD
112.5 lbs
Forgot to keep score
14
Brandon
Buell
9:30 AM WOD
635 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
965 lbs
165/175/195/205/225
2
Chantel
Robinson
4:30 PM WOD
835 lbs
145,155,165,180,190
3
Ali
Miller
9:30 AM WOD
725 lbs
4
Julie
Winder
9:30 AM WOD
720 lbs
5
Miki
Rowan
4:30 PM WOD
682 lbs
115,125,135,145,165
6
Dawn
Hansen
6:00 AM WOD
665 lbs
6
Maria
Wilson
9:30 AM WOD
665 lbs
115,125,135,140,150
7
Yesenia
Leavitt
5:00 AM WOD
650 lbs
110,120,130,140,150
8
Mayra
Martinez
4:30 PM WOD
645 lbs
9
Shelly
Howard
6:00 AM WOD
617 lbs
85,105,115,135,177
10
Maria
Gonzales
4:30 PM WOD
600 lbs
11
Melanie
Campbell
5:00 AM WOD
567.5 lbs
12
Jocelyn
Sackett
9:30 AM WOD
525 lbs
13
Jessica
Carstens
9:30 AM WOD
375 lbs
14
Barbara
Cox
4:30 PM WOD
0 lbs
Very little 😂😂
15
Charo
Shamo
9:30 AM WOD
475 lbs
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