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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
160509 - 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):
16 (7/9)
Workout
160509
Never miss a Monday!
Metcon (Time)
For Time:
3 ROUNDS
5 thrusters 75/55
5 bar facing burpees
then:
3 ROUNDS
5 thrusters 95/65
5 bar facing burpees
8 minute time cap
Metcon (Time)
"Double Fran"
21-15-9 then 21-15-9
Thrusters
Pullups
20 minute time cap
RX is 75/55
RXP is 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 09, 2016
Male Clients
1
Justin
Schelin
5:00 AM WOD
4:15
2
Bryan
Winder
9:30 AM WOD
5:12
3
Benjamin
Lee
4:30 PM WOD
7:00
4
Gordon
Dotson
4:30 PM WOD
9:27
5
Russell
Cote
4:30 PM WOD
9:59
Can't remember
6
Matt
Clifford
5:30 PM WOD
4:18
95#,no weight change
7
Clark
Harrison
4:30 PM WOD
6:28
65 & 75 on BB
Female Clients
1
Kaelee
Clifford
5:30 PM WOD
4:39
2
Korina
Darger
9:30 AM WOD
4:55
3
Makayla
Hummer
5:30 PM WOD
5:09
4
Olivia
Austin
9:30 AM WOD
5:47
5
McKayla
Thornley
5:30 PM WOD
6:45
6
Rachel
Hepworth
9:30 AM WOD
6:49
7
Natalie
McLaws
4:30 PM WOD
6:49
8
Miki
Rowan
5:00 AM WOD
7:02
55 lbs
9
Robin
Desatoff
9:30 AM WOD
7:30
#55
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