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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
160705 - 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):
14 (6/8)
Workout
160705
Metcon (Weight)
E2M for 5 rounds
10 over head alternating lunges
Build weight to a heavy set of 10. Score is heaviest unbroken set
Metcon (Time)
For time:
25 hang power snatches
50 over head lunges
50 alt KB lunges 53/35
25 hang power snatches
75/55
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 05, 2016
Male Clients
1
Justin
Schelin
5:00 AM WOD
145 lbs
2
Josh
Langston
5:00 AM WOD
135 lbs
2
Shane
Clay
4:30 PM WOD
135 lbs
3
Jim
Clark
9:30 AM WOD
115 lbs
4
Benjamin
Lee
4:30 PM WOD
95 lbs
One day I'll learn to like to lunge....
5
Clark
Harrison
4:30 PM WOD
65 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
115 lbs
7@125 9@120
2
Olivia
Austin
9:30 AM WOD
90 lbs
3
Ann
Schelin
5:00 AM WOD
85 lbs
10 was a lot!!!!
4
Julie
Winder
9:30 AM WOD
75 lbs
5
Jennifer
Iverson
9:30 AM WOD
65 lbs
5
Miki
Rowan
4:30 PM WOD
65 lbs
85#x8
5
Shelly
Howard
6:00 AM WOD
65 lbs
6
Angie
Ellis
9:30 AM WOD
35 lbs
:)
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