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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
150622 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
10:30 AM WOD
4:30 PM WOD
5:30 PM WOD
6:30PM OPEN GYM
7:30 PM WOD - WOMEN ONLY
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (12/15)
Workout
150622
Metcon (AMRAP - Reps)
emotm for 8 minutes 30on/30off
even-back squat 135/95
odd-strict pull-ups
Metcon (Time)
For Time:
40 Hang Power Cleans 155/105
150 Dub's
40 Chest to bar pullups
3x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 22, 2015
Male Clients
1
James
Bennett
10:30 AM WOD
80 Reps
2
Bryan
Winder
9:30 AM WOD
76 Reps
3
Ryan
Michler
6:00 AM WOD
74 Reps
4
Josh
Langston
4:30 PM WOD
73 Reps
5
Boyd
VanDam
9:30 AM WOD
72 Reps
6
Billy
Foster
4:30 PM WOD
63 Reps
pause front squats (2sec bottom hold)
7
Shawn
Boucher
4:30 PM WOD
62 Reps
8
Taylor
Jacobson
5:00 AM WOD
60 Reps
9
Russell
Cote
6:00 AM WOD
55 Reps
.24,30
10
Justin
Schelin
5:00 AM WOD
97 Reps
11
Gordon
Dotson
9:30 AM WOD
78 Reps
95#
12
Dave
Howard
6:00 AM WOD
48 Reps
95# Thrusters
Female Clients
1
Tonya
Foster
9:30 AM WOD
68 Reps
20 strict PU, 48 back squat
2
Lara
Fitts
4:30 PM WOD
61 Reps
3
Julie
Winder
9:30 AM WOD
50 Reps
4
Andrea
Tomlinson
4:30 PM WOD
47 Reps
5
Rachel
Hepworth
7:30 PM WOD - WOMEN ONLY
29 Reps
6
Syndi
Blackmore
9:30 AM WOD
80 Reps
7
Shania
Merritt
9:30 AM WOD
78 Reps
8
Brooke
Wright
4:30 PM WOD
73 Reps
85# green
9
Content
Marshall
6:00 AM WOD
70 Reps
black, 55#
10
Jana
Tilton
10:30 AM WOD
68 Reps
55# White band
11
Olivia
Austin
9:30 AM WOD
67 Reps
12
Rosey
Draper
10:30 AM WOD
57 Reps
95# first round then 65#
13
Kristen
Dotson
9:30 AM WOD
55 Reps
14
Jennifer
Iverson
9:30 AM WOD
50 Reps
15
Emily
Lowe
7:30 PM WOD - WOMEN ONLY
44 Reps
85#
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