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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
170511 - 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):
24 (9/15)
Workout
170511
Thankful Thursday.
Metcon (Weight)
E3M for 7 rounds
2 touch and go dead lifts
build throughout and share a bar if possible
score is heaviest double
start about 50-60%
Metcon (AMRAP - Rounds and Reps)
8 minute amrap
7 dead lift 275/175
30 second hand stand hold RX
25 ft hand stand walk RXP
Every foot or second is a rep when scoring.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 11, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
415 lbs
2
Mason
Watts
6:00 AM WOD
395 lbs
3
Russell
Cote
4:30 PM WOD
385 lbs
4
Chance
Wright
6:00 AM WOD
365 lbs
4
Justin
Schelin
5:00 AM WOD
365 lbs
5
Jeremy
Davis
6:00 AM WOD
345 lbs
6
Boyd
VanDam
6:30PM OPEN GYM
335 lbs
7
Anthony
Allen
5:00 AM WOD
295 lbs
8
Kaber
Esplin
5:00 AM WOD
295 lbs
Female Clients
1
Olivia
Austin
9:30 AM WOD
295 lbs
Thanks Susie and Jess!!
1
Susannah
Stout
9:30 AM WOD
295 lbs
2
Jessica
Langston
6:00 AM WOD
275 lbs
3
Ann
Schelin
5:00 AM WOD
265 lbs
3
Casee
Richmond
5:00 AM WOD
265 lbs
4
Jaci
Watts
4:30 PM WOD
235 lbs
5
Miki
Rowan
4:30 PM WOD
185 lbs
5
Treasa
Anderson
4:30 PM WOD
185 lbs
Nikki was it 185 or 175?
6
Lacie
VanDam
9:30 AM WOD
180 lbs
7
Brianna
Dummar
5:00 AM WOD
215 lbs
Did 1 rep @225lbs
8
Tricia
Michler
5:00 AM WOD
195 lbs
Could only stay for 5 rnds
9
Rachel
Hepworth
9:30 AM WOD
165 lbs
Awesome!!
9
Rebecca
McKnight
9:30 AM WOD
165 lbs
10
Heidi
Lewis
9:30 AM WOD
135 lbs
11
Kathryn
Sanders
5:30 PM WOD
75 lbs
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