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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
160511 - 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):
21 (7/14)
Workout
160511
Metcon (Weight)
E90 for 6 rounds
3 power cleans
score is heaviest set of 3
TNG or Singles are fine
Metcon (Time)
6 rounds for time:
200 meter run
8 hand stand pushups (ab mat)
3 power cleans
22 minute time cap
RX135/95
RXP 185/125
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 11, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
250 lbs
2
Josh
Langston
9:30 AM WOD
230 lbs
3
Benjamin
Lee
4:30 PM WOD
205 lbs
2x225
3
Bob
Tibbitts
9:30 AM WOD
205 lbs
3
Dave
Howard
6:00 AM WOD
205 lbs
4
Chance
Wright
6:00 AM WOD
185 lbs
5
Gordon
Dotson
6:00 AM WOD
165 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
175 lbs
2
Kaelee
Clifford
4:30 PM WOD
155 lbs
3
Jennifer
Iverson
9:30 AM WOD
130 lbs
3
Julie
Winder
9:30 AM WOD
130 lbs
4
Makayla
Hummer
5:30 PM WOD
125 lbs
4
Olivia
Austin
9:30 AM WOD
125 lbs
worked on form
5
Brooke
Wright
4:30 PM WOD
120 lbs
6
Andrea
Tomlinson
4:30 PM WOD
115 lbs
7
Robin
Desatoff
9:30 AM WOD
100 lbs
Last 1 rep max #85
8
Ivy
Duncan
4:30 PM WOD
45 lbs
9
Charo
Shamo
5:30 PM WOD
95 lbs
10
Angie
Ellis
4:30 PM WOD
85 lbs
10
Kimberly
Skinner
5:00 AM WOD
85 lbs
11
Syndi
Blackmore
9:30 AM WOD
80 lbs
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