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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
170523 - 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):
25 (12/13)
Workout
170523
Reminder that Memorial Day we will just have 2 classes that day at 730 and 930am.
Metcon (AMRAP - Reps)
Partner
weighted pushups
E90S for 5 cycles
alternate doing one unbroken set of weighted pushups for 5 sets each.
RX 25/15
RXP 45/25
Metcon (No Measure)
E30S for 10 minutes
bar complex of:
1 dead lift / 1 hang power clean / 1 power clean
use a weight that will challenge you but keeping consistent quality movement every set.
Metcon (AMRAP - Reps)
3 minute amrap
-power cleans 135/95
1 burpee after every 10th PC and must slide a nut on a round counter.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 23, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
70 Reps
2
Benjamin
Lee
4:30 PM WOD
61 Reps
3
Freddy
Martinez
9:30 AM WOD
56 Reps
4
Chance
Wright
6:00 AM WOD
51 Reps
5
Justin
Schelin
5:00 AM WOD
50 Reps
6
Ryan
Michler
6:00 AM WOD
46 Reps
7
Josh
Langston
4:30 PM WOD
43 Reps
8
Russell
Cote
4:30 PM WOD
42 Reps
9
Matt
Clifford
6:00 AM WOD
39 Reps
10
Dave
Howard
5:30 PM WOD
38 Reps
11
Kannon
Ahlstrom
5:30 PM WOD
35 Reps
12
Jonah
Sanders
5:00 AM WOD
0 Reps
Built by Bergeron Training
Female Clients
1
Jessica
Langston
4:30 PM WOD
50 Reps
2
Ann
Schelin
5:00 AM WOD
44 Reps
3
Susannah
Stout
9:30 AM WOD
29 Reps
5.5.6.6.7
4
Casee
Richmond
5:00 AM WOD
25 Reps
5
Miki
Rowan
4:30 PM WOD
36 Reps
6
Jaci
Watts
4:30 PM WOD
34 Reps
7
Charo
Shamo
9:30 AM WOD
25 Reps
7
Heidi
Lewis
9:30 AM WOD
25 Reps
7
Tricia
Michler
5:00 AM WOD
25 Reps
8
Olivia
Austin
9:30 AM WOD
11 Reps
9
Kathryn
Sanders
5:30 PM WOD
50 Reps
10
Rebecca
McKnight
9:30 AM WOD
33 Reps
10#
11
Angie
Ellis
9:30 AM WOD
30 Reps
feet!
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