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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
180531 - 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):
11 (5/6)
Workout
180531
Yoga/Mobility 930am
Metcon (Weight)
E2M for 6 rounds
1-1-1-1 power cleans
*one lift every 15 seconds, build to heaviest set of 1x4
* score is single heaviest barbell weight
Metcon (Time)
5 Rounds For Time:
200 meter run
2 power cleans
12 minute time cap
*RX weight is heaviest bar weight in part "A"
*post barbell weight in comments
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, May 31, 2018
Male Clients
1
Cody
Johnson
4:30 PM WOD
245 lbs
2
Mason
Watts
6:00 AM WOD
230 lbs
3
Luke
Robinson
4:30 PM WOD
215 lbs
4
Kody
Wilson
6:00 AM WOD
190 lbs
5
Don
Behunin
4:30 PM WOD
150 lbs
Female Clients
1
Chantel
Robinson
5:30 PM WOD
135 lbs
2
Miki
Rowan
4:30 PM WOD
125 lbs
135x3
3
Elizabeth
Delcamp
5:00 AM WOD
105 lbs
4
Natalie
McLaws
5:30 PM WOD
95 lbs
5
Camille
Behunin
4:30 PM WOD
105 lbs
6
Jessica
Langston
6:00 AM WOD
0 lbs
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