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Components
Bench Press
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
180511 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
7:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
180511
class at 5/6/7/930am and 430pm
Bench Press (1x5)
Bench Press
In under 20 minutes build to heaviest set of 5 unbroken, use a spotter
Metcon (AMRAP - Rounds and Reps)
21-15-9
toes to bar
pushups
walking lunges
*10 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 11, 2018
Male Clients
1
Kaber
Esplin
6:00 AM WOD
1 x 5 @ 225 lbs
2
Mason
Watts
6:00 AM WOD
1 x 5 @ 205 lbs
3
Boyd
VanDam
5:00 AM WOD
1 x 5 @ 185 lbs
At work
4
Kody
Wilson
5:00 AM WOD
1 x 5 @ 165 lbs
5
Clark
Harrison
9:30 AM WOD
1 x 5 @ 120 lbs
Female Clients
1
Susannah
Stout
9:30 AM WOD
1 x 5 @ 125 lbs
2
Camille
Behunin
4:30 PM WOD
1 x 5 @ 115 lbs
3
Julie
Winder
9:30 AM WOD
1 x 5 @ 110 lbs
4
McKayla
Thornley
4:30 PM WOD
1 x 5 @ 105 lbs
5
Dawn
Hansen
9:30 AM WOD
1 x 5 @ 95 lbs
5
Miki
Rowan
4:30 PM WOD
1 x 5 @ 95 lbs
1x4 of 105
6
Jocelyn
Sackett
9:30 AM WOD
1 x 5 @ 85 lbs
7
Rebecca
Bell
9:30 AM WOD
1 x 5 @ 70 lbs
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