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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
160713 - 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):
19 (9/10)
Workout
160713
Metcon (No Measure)
E2M for 5 rounds from the rack
5 back squats
building weight each set, build to a heavy set, NOT a 1x5 max
Metcon (Time)
For Time:
"Jackie's back"
1000m Row
50 back squats 135/95
30 pull-ups
RXP is strict pullups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 13, 2016
Male Clients
1
Justin
Schelin
5:00 AM WOD
11:37
2
Jared
Jones
4:30 PM WOD
12:02
3
Bryan
Winder
6:00 AM WOD
13:28
4
Chance
Wright
5:00 AM WOD
13:40
5
Josh
Langston
9:30 AM WOD
13:48
6
Benjamin
Lee
4:30 PM WOD
17:00
7
Boyd
VanDam
5:00 AM WOD
0:00
At work.
8
Taylor
Jacobson
5:30 PM WOD
11:08
strict pu but not rx# squat
9
Gordon
Dotson
9:30 AM WOD
15:36
Female Clients
1
Ann
Schelin
5:00 AM WOD
12:22
2
Julie
Winder
9:30 AM WOD
16:56
3
Olivia
Austin
9:30 AM WOD
17:36
4
Treasa
Anderson
9:30 AM WOD
18:53
5
Jennifer
Iverson
9:30 AM WOD
21:40
6
Charo
Shamo
4:30 PM WOD
13:26
7
McKayla
Thornley
9:30 AM WOD
15:23
#55 BS, jumping PU
8
Melissa
Rogers
4:30 PM WOD
15:46
9
Korina
Darger
5:00 AM WOD
16:18
95# from rack. Some strict P.U.
10
Miki
Rowan
4:30 PM WOD
16:20
75#, no band on pull ups!
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