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Metcon
Metcon
Settings
Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
180717 - 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):
24 (10/14)
Workout
180717
Metcon (Weight)
emom for 12 minutes
5 burpees over the bar
1 power clean and jerk (choose load)
*you can adjust weight throughout
*score is total combined weight from all 12 lifts
* only RX if all burpees are performed
Metcon (Distance)
Cash out:
3 minutes row for max meters
Take necessary rest after emom to perform the row with the most power output
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, July 17, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
2580 lbs
6@205 and 6@225
2
Cody
Johnson
6:00 AM WOD
2460 lbs
205x12
3
Boyd
VanDam
9:30 AM WOD
2220 lbs
4
Benjamin
Lee
4:30 PM WOD
2100 lbs
#175
4
Josh
Langston
9:30 AM WOD
2100 lbs
5
Luke
Robinson
5:30 PM WOD
2035 lbs
6
Kody
Wilson
5:00 AM WOD
2005 lbs
7
Omar
Torres
4:30 PM WOD
1740 lbs
8
Dave
Sanders
4:30 PM WOD
825 lbs
Missed one c&j 😢😢 did all burpees
9
Andrew
Langston
4:30 PM WOD
85 lbs
Kurt Vonnegutt said, "everything was beautiful and nothing hurt."...
Female Clients
1
Jennifer
Guzman
5:30 PM WOD
1290 lbs
6@110 6@105
2
Julie
Winder
9:30 AM WOD
1265 lbs
115 11 times did all burpees but missed 1 life
3
Olivia
Sanders
4:30 PM WOD
1260 lbs
4
Ali
Miller
4:30 PM WOD
1205 lbs
5
Miki
Rowan
4:30 PM WOD
1140 lbs
95#
6
Barbara
Cox
4:30 PM WOD
1050 lbs
7
Chantel
Robinson
9:30 AM WOD
1020 lbs
85# 11:24
7
Jocelyn
Sackett
9:30 AM WOD
1020 lbs
85#
7
McKayla
Thornley
9:30 AM WOD
1020 lbs
7
Tylee
Torres
9:30 AM WOD
1020 lbs
85# every rep
8
Natalie
McLaws
5:30 PM WOD
900 lbs
9
Jaci
Watts
4:30 PM WOD
780 lbs
10
Kourtney
Scow
9:30 AM WOD
660 lbs
11
Dawn
Hansen
9:30 AM WOD
840 lbs
bloodsugar was angry this morning
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