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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
180522 - 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):
13 (4/9)
Workout
180522
Metcon (Weight)
E2M for 6 rounds
Bar complex of:
2 power cleans
2 front squats
2 push jerk
*build to your heaviest complex
*share a bar if possible
Metcon (Time)
For Time:
30 thrusters 135/95
*5 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 22, 2018
Male Clients
1
Cody
Johnson
5:30 PM WOD
215 lbs
2
Bryan
Winder
6:00 AM WOD
205 lbs
3
Boyd
VanDam
4:30 PM WOD
185 lbs
4
Dave
Howard
6:00 AM WOD
165 lbs
Chicken legs :/
Female Clients
1
Julie
Winder
4:30 PM WOD
125 lbs
2
Susannah
Stout
4:30 PM WOD
120 lbs
3
Dawn
Hansen
9:30 AM WOD
115 lbs
4
Ali
Miller
9:30 AM WOD
105 lbs
5
Chantel
Robinson
4:30 PM WOD
85 lbs
5
Charo
Shamo
9:30 AM WOD
85 lbs
5
Natalie
McLaws
5:30 PM WOD
85 lbs
6
Jocelyn
Sackett
4:30 PM WOD
75 lbs
7
Treasa
Anderson
4:30 PM WOD
55 lbs
1st day back after awhile, felt great!! Took it easy!
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