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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
150703 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (4/12)
Workout
150703
Metcon (Weight)
E2M for 5 rounds
build to a heavy bar complex of
1 squat snatch
2 over head squat
looking for technique and form over load
Metcon (Time)
3 rounds for time
300 meter row
20 power snatch
30 alternating box step ups with back racked barbell on 20 inch box
75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2015
Male Clients
1
Kamron
Wootton
9:30 AM WOD
185 lbs
2
Taylor
Jacobson
5:00 AM WOD
155 lbs
3
Benjamin
Lee
9:30 AM WOD
145 lbs
4
Dan
Stewart
5:00 AM WOD
135 lbs
Female Clients
1
Julie
Winder
9:30 AM WOD
105 lbs
1
Tonya
Foster
4:30 PM WOD
105 lbs
Really focused on form
2
Emily
Wilson
9:30 AM WOD
95 lbs
Haley rocks! 😘
2
Haley
Clay
9:30 AM WOD
95 lbs
3
Dawn
Hansen
10:30 AM WOD
90 lbs
4
Olivia
Austin
9:30 AM WOD
85 lbs
5
Jennifer
Iverson
9:30 AM WOD
75 lbs
6
Andrea
Tomlinson
9:30 AM WOD
65 lbs
6
Tricia
Michler
5:00 AM WOD
65 lbs
7
Korina
Darger
6:00 AM WOD
55 lbs
8
Miki
Rowan
5:30 PM WOD
85 lbs
9
Syndi
Blackmore
9:30 AM WOD
55 lbs
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