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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
180710 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
180710
Metcon (Weight)
In 15 minutes build and perform 5 rep sets of 60%-70%-80% of 1RM
then:
emom for 12 minutes
1 squat clean
*score is your lightest lift
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 10, 2018
Male Clients
1
Mason
Watts
5:00 AM WOD
230 lbs
2
Luke
Robinson
4:30 PM WOD
215 lbs
3
Boyd
VanDam
9:30 AM WOD
205 lbs
Should have tried #215
4
Benjamin
Lee
4:30 PM WOD
195 lbs
205 last round
5
Kody
Wilson
5:00 AM WOD
185 lbs
Current 1rm
6
Ryan
Michler
6:00 AM WOD
175 lbs
7
Dave
Sanders
4:30 PM WOD
90 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
165 lbs
170, 175
2
Susannah
Stout
5:30 PM WOD
155 lbs
3
Chantel
Robinson
9:30 AM WOD
135 lbs
4
Ali
Miller
9:30 AM WOD
115 lbs
4
Dawn
Hansen
9:30 AM WOD
115 lbs
5
Jennifer
Guzman
5:30 PM WOD
110 lbs
6
Jaci
Watts
4:30 PM WOD
95 lbs
6
Lacie
VanDam
9:30 AM WOD
95 lbs
7
Barbara
Cox
4:30 PM WOD
90 lbs
8
McKayla
Thornley
9:30 AM WOD
105 lbs
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