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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
160616 - 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):
10 (3/7)
Workout
160616
Metcon (No Measure)
E30S for 15 minutes working on technique first, load second.
Minute 0-3 squat snatch 75/55
Rest 1 min
Minute 4-7 squat snatch 95/65
Rest 1 min
Minute 8-11 squat snatch 115/75
Rest 1 min
Minute 12 -15 squat snatch 135/95
Metcon (AMRAP - Reps)
6 minute amrap
Ascending ladder
1 ttb 1 hspu (ab mat)
2 ttb 2 hspu
3 ttb 3 hspu ect....
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 16, 2016
Male Clients
1
Dan
Stewart
9:30 AM WOD
122 Reps
2
Matt
Clifford
9:30 AM WOD
86 Reps
3
Jared
Jones
4:30 PM WOD
76 Reps
Female Clients
1
Andrea
Tomlinson
4:30 PM WOD
73 Reps
2
Jennifer
Iverson
9:30 AM WOD
36 Reps
3
McKayla
Thornley
4:30 PM WOD
81 Reps
Knees to bar, #55 PP good to be back(:
4
Syndi
Blackmore
9:30 AM WOD
54 Reps
5
Candus
Tibbitts
6:00 AM WOD
48 Reps
Knees to chest. 65lb push press
6
Allison
Smith
9:30 AM WOD
41 Reps
7
Olivia
Austin
9:30 AM WOD
36 Reps
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