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Components
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
170615 - 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):
21 (8/13)
Workout
170615
Thankful Thursday!
Metcon (No Measure)
E30S for 10 minutes
1 clean and jerk
Use a weight that will be heavier than the metcon load
Metcon (AMRAP - Reps)
3 Rounds for total reps:
4 minute amrap
400 meter run
max clean and jerks 115/75
rest 2 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 15, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
74 Reps
2
Matt
Clifford
9:30 AM WOD
60 Reps
3
Ryan
Michler
6:00 AM WOD
52 Reps
4
Jeremy
Davis
6:00 AM WOD
47 Reps
Run times: 2:00 2:00 2:01 Clean and Jerks: 15 17 15
5
Benjamin
Lee
6:00 AM WOD
45 Reps
6
Freddy
Martinez
9:30 AM WOD
37 Reps
7
Kaber
Esplin
6:00 AM WOD
16 Reps
8
Gordon
Dotson
4:30 PM WOD
28 Reps
Female Clients
1
Jessica
Langston
5:00 AM WOD
75 Reps
2
Casee
Richmond
5:00 AM WOD
63 Reps
3
Ann
Schelin
5:00 AM WOD
41 Reps
95# First E30S did 105#
3
Kat
Allen
5:00 AM WOD
41 Reps
4
Miki
Rowan
4:30 PM WOD
37 Reps
12,13,12
5
Kimberly
Skinner
4:30 PM WOD
36 Reps
6
Tricia
Michler
5:00 AM WOD
31 Reps
7
Rachel
Hepworth
5:00 AM WOD
20 Reps
First RX weight in forever!!!
8
Olivia
Austin
9:30 AM WOD
53 Reps
Rx weight rowed
9
Natalie
McLaws
5:00 AM WOD
37 Reps
55#
10
Heidi
Lewis
9:30 AM WOD
34 Reps
65#
11
Angie
Ellis
4:30 PM WOD
28 Reps
65# 8/10/10
12
Rebecca
McKnight
9:30 AM WOD
26 Reps
60#
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