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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
190521 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (11/14)
Workout
190521
Metcon (Time)
For time: Clean speed ladder
10-8-6-4-2
Men 115-135-155-185-205
Women 75-85-105-125-145
* 6 minute time cap
Heats of two F/F and M/M athletes going off every two minutes. If you cannot complete the ladder your score is 6 minutes and put the total number of reps completed in the comment box.
Metcon (Calories)
If you cannot lift first round weight your training session is 5 minute amrap:
-Max calories on Assault bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 21, 2019
Male Clients
1
Dan
Stewart
6:00 AM WOD
2:59
2
Russell
Cote
4:30 PM WOD
3:08
3
Mason
Watts
6:00 AM WOD
3:31
2:52 power clean.
4
Bryan
Winder
9:30 AM WOD
4:32
That was fun!!
5
Kacen
Gubler
5:00 AM WOD
4:33
6
Luke
Robinson
4:30 PM WOD
4:47
7
Jared
Behunin
4:30 PM WOD
4:50
8
James
Bennett
9:30 AM WOD
5:29
9
Taylor
Jacobson
6:00 AM WOD
6:07
10
Russell
Cote
5:30 PM WOD
3:34
power clean after squat clean
11
Felix
Gonzales
6:00 AM WOD
6:00
Could not do 205
Female Clients
1
Jessica
Langston
6:00 AM WOD
2:39
2
Susannah
Stout
4:30 PM WOD
2:51
3
Chantel
Robinson
4:30 PM WOD
3:44
4
Shelly
Howard
4:30 PM WOD
5:59
Barely made it! Thanks Matt for the push!
5
Dawn
Hansen
6:00 AM WOD
6:00
125#
5
Jocelyn
Sackett
6:00 AM WOD
6:00
4@105
5
Julie
Winder
9:30 AM WOD
6:00
28 reps caught 145 in squat too tired to get it up
5
Tricia
Michler
5:00 AM WOD
6:00
3 at 125#
6
Mayra
Martinez
4:30 PM WOD
3:15
55, 75, 85, 95, 105
7
Maria
Gonzales
4:30 PM WOD
3:58
55,65,75,85,95 🍑
8
Yesenia
Leavitt
4:30 PM WOD
4:48
55,65,75,85,95
9
Jamie
Lucky
4:30 PM WOD
5:13
55; 65; 75; 85; 95
10
Jennifer
Guzman
9:30 AM WOD
5:39
Finished #145 POwer cleans working on form
11
Charo
Shamo
9:30 AM WOD
5:57
Started at 45# ended at 105#
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