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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
150624 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (4/14)
Workout
150624
Metcon (Time)
5 rounds for time
bar complex: (unbroken 115/75)
4 front squat
4 push jerk
4 over head squat
then
30 situps
cash out: included for time
30 front squats 115/75
The bar may rest on your neck when transitioning from the PJ to OHS
If you break the complex (drop bar) you cannot RX unless you start the complex over.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 24, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
9:23
2
Taylor
Jacobson
5:00 AM WOD
15:51
3
Bryan
Winder
9:30 AM WOD
16:00
took it slow!!! My Knee.. Im old
4
James
Bennett
10:30 AM WOD
19:08
Female Clients
1
Tonya
Foster
4:30 PM WOD
10:30
8:55, 10:30
2
Stephanie
Weaver
9:30 AM WOD
10:31
3
Melanie
Cowden
9:30 AM WOD
12:25
4
Julie
Winder
9:30 AM WOD
12:56
5
Emily
Wilson
4:30 PM WOD
13:38
CASH OUT KILLED ME!
6
Lara
Fitts
4:30 PM WOD
15:35
7
Olivia
Austin
9:30 AM WOD
15:59
8
Dawn
Hansen
10:30 AM WOD
24:20
yup! I rxed baby!
9
Melissa
Rogers
6:30PM OPEN GYM
7:20
55#
10
Syndi
Blackmore
9:30 AM WOD
10:45
11
Shania
Merritt
9:30 AM WOD
13:20
#55 last 3 rounds
12
Jennifer
Iverson
9:30 AM WOD
13:38
rx first 3 then dropped to 55
13
Brooke
Wright
9:30 AM WOD
14:13
55# 75# last 30 front squats
14
Danielle
Davis
4:30 PM WOD
20:45
#35 bar
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