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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
180607 - 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):
14 (5/9)
Workout
180607
CrossFit at 930am just this week. No Yoga
Metcon (Weight)
Minutes 0-10 establish a 1x5 max weight bench press.
Then:
Minutes 10-20 establish a 1x10 touch and go dead lift.
*score is barbell weight of bench and dead lift combined.
* use a spotter on bench
Metcon (AMRAP - Rounds and Reps)
From minutes 22-25
3 minute amrap
10 dead lift 225/155
10 hand release pushups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 07, 2018
Male Clients
1
Bryan
Winder
6:00 AM WOD
600 lbs
i should have went higher on the deadlift
2
Mason
Watts
6:00 AM WOD
570 lbs
205 bench 365 deadlift
3
Boyd
VanDam
9:30 AM WOD
470 lbs
195 and 275
4
Ryan
Michler
6:00 AM WOD
410 lbs
5
Kody
Wilson
6:00 AM WOD
400 lbs
195 and 205
Female Clients
1
Chantel
Robinson
9:30 AM WOD
340 lbs
125, 215
2
Elizabeth
Delcamp
5:00 AM WOD
290 lbs
BP 105 DL 185
3
Miki
Rowan
4:30 PM WOD
280 lbs
105# bench, 175# dl
4
Brooke
Wright
9:30 AM WOD
270 lbs
95 175
5
Julie
Winder
9:30 AM WOD
265 lbs
out of time for DL
6
Tricia
Michler
5:00 AM WOD
255 lbs
80PP 175DL
7
Dawn
Hansen
9:30 AM WOD
240 lbs
7
Tylee
Torres
6:00 AM WOD
240 lbs
8
Natalie
McLaws
5:30 PM WOD
180 lbs
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