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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
170508 - 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):
29 (11/18)
Workout
170508
Never miss a Monday.
Metcon (No Measure)
emom for 6 rounds
3 hang power snatches
Choose your load, build weight throughout. Challenge yourself maintaining good footwork and speed under the bar.
Metcon (Time)
For Time:
21-15-9
hang power snatch RX 95/65
over the bar burpees
one minute elbow plank after each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 08, 2017
Male Clients
1
Cory
Ashby
9:30 AM WOD
7:55
185 3 rep hang clean
2
Mason
Watts
6:00 AM WOD
8:00
3
Justin
Schelin
6:00 AM WOD
8:59
4
Russell
Cote
4:30 PM WOD
9:23
5
Freddy
Martinez
9:30 AM WOD
9:58
6
Chance
Wright
6:00 AM WOD
10:51
7
Bryan
Winder
9:30 AM WOD
11:40
8
Benjamin
Lee
5:00 AM WOD
11:50
9
Josh
Langston
6:00 AM WOD
12:26
10
Dave
Howard
4:30 PM WOD
14:45
11
Lex
de Azevedo II
9:30 AM WOD
14:25
Female Clients
1
Jessica
Langston
6:00 AM WOD
8:15
2
Susannah
Stout
9:30 AM WOD
8:34
3
Ann
Schelin
9:30 AM WOD
8:42
with a few extra burpees cuz apparently I luv them...
4
Casee
Richmond
5:00 AM WOD
9:20
5
Olivia
Sanders
4:30 PM WOD
9:36
6
Makayla
Hummer
5:30 PM WOD
10:53
7
Jaci
Watts
5:30 PM WOD
11:16
8
Olivia
Austin
9:30 AM WOD
12:28
9
McKayla
Thornley
5:30 PM WOD
15:03
10
Treasa
Anderson
4:30 PM WOD
16:45
11
Charo
Shamo
5:30 PM WOD
12:20
55#
12
Heidi
Lewis
9:30 AM WOD
12:50
13
Natalie
McLaws
4:30 PM WOD
13:20
45#
14
Korina
Darger
9:30 AM WOD
14:55
55#
15
Angie
Ellis
4:30 PM WOD
15:28
50/45# ugh
16
Rachel
Hepworth
9:30 AM WOD
16:15
#55, woohoo!!!
17
Jeanette
Campbell
9:30 AM WOD
20:45
40-35#
18
Brianna
Dummar
5:30 PM WOD
21:06
55lbs
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