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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
170607 - 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):
27 (10/17)
Workout
170607
Metcon (Time)
10 round for time:
4 hang power clean 135/95
4 front squats
30 second hand stand hold**
**every break on a hand stand hold is a 5 burpee penalty
25 minute time cap
modify hand stand hold with overhead barbell hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 07, 2017
Male Clients
1
Brian
Tatum
9:30 AM WOD
11:30
2
Freddy
Martinez
9:30 AM WOD
11:43
3
Mason
Watts
6:00 AM WOD
12:01
4
Justin
Schelin
5:00 AM WOD
13:28
5
Bryan
Winder
6:00 AM WOD
15:15
6
Ryan
Michler
6:00 AM WOD
16:38
7
David
Sanders
5:30 PM WOD
17:18
8
Kannon
Ahlstrom
9:30 AM WOD
8:57
9
Dave
Sanders
5:30 PM WOD
17:10
#65
10
Clark
Harrison
4:30 PM WOD
19:25
Female Clients
1
Jessica
Langston
6:00 AM WOD
11:07
FUN!!!
2
Casee
Richmond
5:00 AM WOD
13:35
I made it. :)
3
Olivia
Sanders
5:30 PM WOD
14:00
4
Makayla
Hummer
5:30 PM WOD
14:10
5
Ann
Schelin
5:00 AM WOD
15:13
L arm went numb
6
Olivia
Austin
9:30 AM WOD
16:22
7
Jaci
Watts
9:30 AM WOD
16:28
8
Cherie
Santiago
9:30 AM WOD
14:22
65#
9
Julie
Winder
9:30 AM WOD
15:41
#75
9
Miki
Rowan
5:30 PM WOD
15:41
85#
10
Rachel
Hepworth
6:00 AM WOD
16:47
#65 pc, #35 squat
11
Angie
Ellis
9:30 AM WOD
16:57
#fail 10lb db hold. Some hsh :( #55 bar.
12
Kimberly
Skinner
9:30 AM WOD
17:05
65# clean and front squat
13
Jeanette
Campbell
9:30 AM WOD
17:50
45# 2 rounds at 55#
14
Rebecca
McKnight
9:30 AM WOD
18:41
55#, 1 set penalty burpee
15
Brooke
Wright
9:30 AM WOD
18:55
started rx- dropped to 75#
16
Brianna
Dummar
5:00 AM WOD
19:14
65lbs, rowed instead of front squats, static hold 45lbs
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