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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
170516 - 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 (13/11)
Workout
170516
Metcon (Weight)
In under 20 minutes
For weight:
10-8-6-4-2
Front Squats from the rack
Scoring example: 10 reps@150lbs 8reps@175lbs 6reps@200lbs 4 reps @225lbs 2 reps@250lbs for a total barbell loads of: 1,000lb s
Metcon (AMRAP - Rounds and Reps)
5 minute amrap
5 front squats 135/95 (from the floor)
10 push-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 16, 2017
Male Clients
1
Bryan
Winder
6:00 AM WOD
1215 lbs
should have PR'ed it
2
Matt
Clifford
6:00 AM WOD
1205 lbs
185,215,245,275,285
3
Mason
Watts
6:00 AM WOD
1175 lbs
4
Justin
Schelin
5:00 AM WOD
1135 lbs
5
James
Bennett
9:30 AM WOD
1025 lbs
6
Boyd
VanDam
6:30PM OPEN GYM
995 lbs
I hate front squats.
7
Josh
Langston
6:00 AM WOD
945 lbs
8
Chance
Wright
6:00 AM WOD
925 lbs
9
Freddy
Martinez
9:30 AM WOD
885 lbs
10
Ryan
Michler
6:00 AM WOD
835 lbs
11
Kaber
Esplin
5:00 AM WOD
790 lbs
12
Kannon
Ahlstrom
5:30 PM WOD
465 lbs
13
Jonah
Sanders
5:30 PM WOD
115 lbs
4 + 2
Female Clients
1
Jessica
Langston
6:00 AM WOD
905 lbs
2
Susannah
Stout
9:30 AM WOD
830 lbs
145,155,165,175,190
3
Makayla
Hummer
4:30 PM WOD
750 lbs
125,145,155(only5/6),160,165
4
Ann
Schelin
5:00 AM WOD
700 lbs
Can't lift @ 5am
4
Olivia
Austin
9:30 AM WOD
700 lbs
5
Jaci
Watts
9:30 AM WOD
680 lbs
5
Miki
Rowan
4:30 PM WOD
680 lbs
130,135,135,140,145
6
Casee
Richmond
5:00 AM WOD
630 lbs
7
Tricia
Michler
5:00 AM WOD
525 lbs
85-95-105-115-125
8
Brianna
Dummar
5:00 AM WOD
445 lbs
Sorry it's too early for math haha
9
Kathryn
Sanders
5:30 PM WOD
60 lbs
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