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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
180716 - 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):
25 (8/17)
Workout
180716
Metcon (Time)
With a 25 minute up clock:
2 rounds of:
50 alternating goblet lunges 53/35
50 goblet squats 53/35
Then with remaining time:
Establish a 3 rep max touch and go squat clean
*DB are permitted if kb are used 50/35
Metcon (Weight)
Weight of heaviest 3 rep touch and go squat clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 16, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
8:40
2
Cody
Johnson
6:00 AM WOD
10:25
Went back at 5:30pm
3
Boyd
VanDam
9:30 AM WOD
13:28
4
Benjamin
Lee
4:30 PM WOD
16:18
4
Josh
Langston
6:00 AM WOD
16:18
5
Kody
Wilson
6:00 AM WOD
12:04
6
Clark
Harrison
4:30 PM WOD
12:54
7
Luke
Robinson
4:30 PM WOD
15:00
Mod, No kB on second round.
Female Clients
1
Jessica
Langston
6:00 AM WOD
8:05
Happy Monday!
2
Ali
Miller
6:00 AM WOD
11:35
3
Bergen
Meyer
5:30 PM WOD
12:09
4
Susannah
Stout
5:30 PM WOD
12:33
5
Miki
Rowan
4:30 PM WOD
13:16
6
Chantel
Robinson
4:30 PM WOD
14:00
...something
6
Lacie
VanDam
6:00 AM WOD
14:00
ish i didnt llook at the clock
7
Barbara
Cox
5:00 AM WOD
15:02
8
Dawn
Hansen
5:30 PM WOD
17:00
9
Tylee
Torres
5:30 PM WOD
18:21
10
Angel
Johnson
9:30 AM WOD
8:42
11
Natalie
McLaws
5:30 PM WOD
11:04
26# kB
12
Haley
Clay
6:00 AM WOD
11:07
26 lbs
13
Paula
Rubanov
6:00 AM WOD
13:00
? Didn’t keep track of time
14
Jocelyn
Sackett
6:00 AM WOD
17:22
26/15
15
Kourtney
Scow
9:30 AM WOD
20:23
20 #
16
Lacie
VanDam
9:30 AM WOD
0:00
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