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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
170510 - 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):
27 (14/13)
Workout
170510
Metcon (Time)
5 rounds for time:
9 power cleans 135/95
6 hspu RX-ab mat RXP-4 inch defecit
3 bar muscle ups
25 minute time cap
modify bar mu with options:
a)6 C2B
b)9 pull-ups
c) 12 ring rows
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Whiteboard:
Wednesday, May 10, 2017
Male Clients
1
Russell
Cote
4:30 PM WOD
7:33
2
Cory
Ashby
5:00 AM WOD
8:55
3
Matt
Clifford
6:00 AM WOD
16:35
4
Boyd
VanDam
9:30 AM WOD
16:37
Unbroken MU.
5
Justin
Schelin
5:00 AM WOD
21:56
Finished..:(
6
Ryan
Michler
6:00 AM WOD
11:37
Should have done deficit HSPU!
7
Freddy
Martinez
9:30 AM WOD
10:58
135#/non'def/9pu
8
Chance
Wright
6:00 AM WOD
11:59
9
Gordon
Dotson
6:00 AM WOD
13:10
10
Burke
Pemberton
5:00 AM WOD
13:26
Pull-ups, 125# cleans,
11
Bryan
Winder
6:00 AM WOD
13:40
C2B
12
Lex
de Azevedo II
9:30 AM WOD
15:49
13
Dave
Sanders
4:30 PM WOD
16:00
#75 Mod hspu RR
14
Benjamin
Lee
4:30 PM WOD
0:00
Mod HSPU, tried MU
Female Clients
1
Jessica
Langston
4:30 PM WOD
11:04
2
Olivia
Sanders
4:30 PM WOD
13:08
2 inch hspu def
3
Casee
Richmond
5:00 AM WOD
10:05
Rx + HSPU C2B No MU :(
4
Andrea
Stratton
5:00 AM WOD
10:12
65# 15#db press pullups
5
Shelly
Howard
6:00 AM WOD
10:29
Pullups, Mod HSPU
6
Heidi
Lewis
5:30 PM WOD
12:58
Modified pull ups
7
Rebecca
McKnight
9:30 AM WOD
13:49
60#, partial wall walk hold, rr
8
Brianna
Dummar
5:00 AM WOD
16:09
65lb, dumbbell lifts 15lb, ring rows
9
Natalie
McLaws
4:30 PM WOD
16:26
85#, pull ups
10
Jeanette
Campbell
9:30 AM WOD
17:03
55# handstand holds and slight dips - ring rows
11
Olivia
Austin
9:30 AM WOD
19:20
didnt rx all hspu and pushups instead
12
Brooke
Wright
9:30 AM WOD
23:15
hang cleans (back), pushups, some c2b
13
Susannah
Stout
4:30 PM WOD
27:00
TIME CAPPED RX+
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