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Components
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
170503 - 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):
26 (12/14)
Workout
170503
Getting that summer body ready! Don't miss this one!
Metcon (No Measure)
emom for 6 minutes
2 power cleans
build heavier than your metcon weight
Metcon (Time)
3 Rounds For Time:
400 meter run
5 power cleans RX 135/95 RXP 185/125
10 pull-ups RXP C2B
rest 1 minute
20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 03, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
9:20
2
Taylor
Jacobson
6:00 AM WOD
10:08
3
Cory
Ashby
6:00 AM WOD
11:05
4
Matt
Clifford
6:00 AM WOD
12:16
strict c2b singles
5
Chance
Wright
6:00 AM WOD
12:22
6
Justin
Schelin
5:00 AM WOD
14:13
Worked on form
7
Dave
Howard
5:30 PM WOD
11:19
8
Josh
Langston
9:30 AM WOD
11:24
9
Boyd
VanDam
5:00 AM WOD
11:41
At work.
10
Burke
Pemberton
5:00 AM WOD
13:09
10
Jayme
Turner
6:00 AM WOD
13:09
165
11
Bryan
Winder
6:00 AM WOD
13:13
couldn"t breath
Female Clients
1
Jessica
Langston
5:00 AM WOD
10:14
2
Olivia
Sanders
4:30 PM WOD
12:28
3
Ann
Schelin
5:00 AM WOD
13:13
4
Casee
Richmond
5:00 AM WOD
10:55
115#
5
Shelly
Howard
6:00 AM WOD
12:22
6
Miki
Rowan
4:30 PM WOD
13:24
7
Natalie
McLaws
4:30 PM WOD
14:28
8
Brooke
Wright
9:30 AM WOD
15:44
9
Olivia
Austin
9:30 AM WOD
16:05
10
Syndi
Blackmore
9:30 AM WOD
12:12
11
Rebecca
McKnight
9:30 AM WOD
12:41
55 and small blue
12
Angie
Ellis
4:30 PM WOD
13:02
85#
13
Jeanette
Campbell
9:30 AM WOD
14:27
55# ring pull ups
14
Jaci
Watts
5:30 PM WOD
14:41
row-pullups-125pc
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