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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
170509 - 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):
19 (11/8)
Workout
170509
Metcon (No Measure)
emom for 15 minutes
5 minutes of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
5 minutes of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
5 minutes of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
choose a load that challenges you and try and stay with it.
Metcon (AMRAP - Reps)
emom for 6 minutes
2 squat clean and jerks RX 135/95
then max effort hand release push-ups
*score is total h/r pushups / cannnot miss any sqt c&j's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 09, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
82 Reps
2
Chance
Wright
6:00 AM WOD
74 Reps
3
Ryan
Michler
5:00 AM WOD
68 Reps
4
Justin
Schelin
5:00 AM WOD
64 Reps
w/ 25# vest
5
Benjamin
Lee
4:30 PM WOD
59 Reps
6
Freddy
Martinez
9:30 AM WOD
58 Reps
7
Bryan
Winder
5:30 PM WOD
54 Reps
8
Josh
Langston
6:00 AM WOD
48 Reps
9
Jeremy
Davis
6:00 AM WOD
43 Reps
10
Dave
Sanders
5:30 PM WOD
31 Reps
10
Kannon
Ahlstrom
4:30 PM WOD
31 Reps
Female Clients
1
Olivia
Austin
9:30 AM WOD
68 Reps
2
Jaci
Watts
9:30 AM WOD
64 Reps
Ouch!
3
Shelly
Howard
6:00 AM WOD
61 Reps
4
Susannah
Stout
4:30 PM WOD
47 Reps
5
Rebecca
McKnight
9:30 AM WOD
60 Reps
45# reg&mod pu
6
Tricia
Michler
5:00 AM WOD
59 Reps
65#
7
Heidi
Lewis
9:30 AM WOD
38 Reps
8
Brianna
Dummar
5:00 AM WOD
35 Reps
55lbs
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