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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
170629 - 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 (9/12)
Workout
170629
Metcon (Weight)
E2M for 7 cycles
bar complex of:
1 squat clean
1 hang squat clean
1 shoulder to over head
build to heaviest complex
share a bar if possible
Metcon (Time)
3 Rounds For Time:
10 hang squat cleans
20 shoulder to overhead
30 second hand stand hold
95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 29, 2017
Male Clients
1
Brian
Tatum
9:30 AM WOD
255 lbs
165/185/195/215/225/235/255
2
Cory
Ashby
6:00 AM WOD
235 lbs
2
Matt
Clifford
9:30 AM WOD
235 lbs
3
Mason
Watts
6:00 AM WOD
225 lbs
4
Josh
Langston
6:00 AM WOD
205 lbs
4
Justin
Schelin
5:00 AM WOD
205 lbs
Missed jerk @215
5
Boyd
VanDam
9:30 AM WOD
195 lbs
Missed 205# 4 times
6
Benjamin
Lee
4:30 PM WOD
185 lbs
7
Kannon
Ahlstrom
9:30 AM WOD
75 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
165 lbs
#weaksauce
2
Susannah
Stout
9:30 AM WOD
160 lbs
3
Ann
Schelin
5:00 AM WOD
145 lbs
failed hang 150#
4
Olivia
Austin
9:30 AM WOD
140 lbs
5
Jaci
Watts
4:30 PM WOD
125 lbs
6
Brooke
Wright
4:30 PM WOD
120 lbs
7
Miki
Rowan
5:30 PM WOD
115 lbs
8
Casee
Richmond
5:00 AM WOD
105 lbs
Hangs. 😛
9
Treasa
Anderson
9:30 AM WOD
95 lbs
10
Rebecca
McKnight
9:30 AM WOD
70 lbs
11
Alexa
Sigmund
4:30 PM WOD
55 lbs
two of each movement
12
Kayla
Hubbard
5:00 AM WOD
45 lbs
missed push jerk at 50#
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