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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
170619 - 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):
28 (15/13)
Workout
170619
Never miss a Moday! Especially you 5am ers...
Metcon (Weight)
In 15 minuntes build to heaviest complex of:
From the rack:
1 strict press
2 push press
3 push jerk
Metcon (Time)
For Time:
100 shoulder to over head 95/65
every break is:
10 goblet squats 53/35
20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 19, 2017
Male Clients
1
Brian
Tatum
9:30 AM WOD
205 lbs
just miss on 215 for S. Press finished push and jerk
2
Mason
Watts
6:00 AM WOD
180 lbs
3
Bryan
Winder
6:00 AM WOD
175 lbs
4
Benjamin
Lee
6:00 AM WOD
170 lbs
5
David
Sanders
5:30 PM WOD
165 lbs
12:43
6
Josh
Langston
4:30 PM WOD
160 lbs
7
Ryan
Michler
6:00 AM WOD
145 lbs
8
Freddy
Martinez
9:30 AM WOD
135 lbs
8
Justin
Schelin
5:00 AM WOD
135 lbs
145,155 not so legit
9
Chance
Wright
6:00 AM WOD
125 lbs
10
Kaber
Esplin
6:00 AM WOD
105 lbs
11
Jayme
Turner
4:30 PM WOD
145 lbs
12
Clark
Harrison
4:30 PM WOD
95 lbs
13
Dave
Sanders
4:30 PM WOD
75 lbs
13
Zachary
Stackhouse
9:30 AM WOD
75 lbs
Female Clients
1
Ann
Schelin
5:00 AM WOD
120 lbs
1
Olivia
Austin
9:30 AM WOD
120 lbs
10# strict press pr! Thanks Susie!
1
Susannah
Stout
9:30 AM WOD
120 lbs
2
Olivia
Sanders
5:30 PM WOD
105 lbs
3
Jaci
Watts
4:30 PM WOD
100 lbs
4
Jessica
Langston
4:30 PM WOD
95 lbs
5
Miki
Rowan
4:30 PM WOD
85 lbs
6
Natalie
McLaws
9:30 AM WOD
65 lbs
6
Rachel
Hepworth
6:00 AM WOD
65 lbs
7
Angie
Ellis
4:30 PM WOD
75 lbs
!
7
Brianna
Dummar
5:00 AM WOD
75 lbs
8
Kimberly
Skinner
9:30 AM WOD
65 lbs
9
Jeanette
Campbell
9:30 AM WOD
55 lbs
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