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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
150720 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
10:30 AM WOD
4:30 PM WOD
5:30 PM WOD
6:30PM OPEN GYM
7:30 PM WOD - WOMEN ONLY
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (11/18)
Workout
150720
Metcon (Time)
sprint wod
for time:
35 thrusters 95/65
Metcon (AMRAP - Reps)
E3M for 5 rounds
50 Dub's
10 pull-ups
In the Remaining Time Squat Clean Thrusters 115/75
*Score is total number of Squat Clean Thrusters
3x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 20, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
1:05
2
Jared
Jones
6:30PM OPEN GYM
1:47
20-10-5
3
Josh
Langston
5:00 AM WOD
2:04
4
Boyd
VanDam
9:30 AM WOD
2:12
5
Benjamin
Lee
6:00 AM WOD
2:14
6
Ryan
Michler
6:00 AM WOD
2:32
7
Jared
Jones
4:30 PM WOD
2:35
*did after metcon12-12-11 on the minute
8
Dave
Howard
6:00 AM WOD
3:05
9
Jackson
Reese
5:30 PM WOD
2:21
10
Gordon
Dotson
9:30 AM WOD
3:19
11
Bryan
Winder
9:30 AM WOD
0:00
135lbs strict press
Female Clients
1
Tonya
Foster
9:30 AM WOD
1:22
2
Becky
Seymour
4:30 PM WOD
1:58
3
Shelly
Howard
6:00 AM WOD
1:59
Unbroken!
4
Lara
Fitts
4:30 PM WOD
2:03
5
Andrea
Tomlinson
4:30 PM WOD
2:27
6
Shania
Merritt
9:30 AM WOD
2:55
7
Julie
Winder
9:30 AM WOD
3:03
8
Jennifer
Iverson
9:30 AM WOD
3:13
9
Miki
Rowan
4:30 PM WOD
3:51
10
Allison
Smith
9:30 AM WOD
3:57
11
Karrie
Nielson
5:00 AM WOD
1:19
12
Kaelee
Clifford
9:30 AM WOD
2:02
85# front squats
13
Content
Marshall
6:00 AM WOD
2:12
35#
13
Tricia
Michler
5:00 AM WOD
2:12
55#, 20 then 15
14
Robin
Desatoff
4:30 PM WOD
3:00
10 reps #55, 25 reps #35
15
Emily
Lowe
7:30 PM WOD - WOMEN ONLY
3:16
55#
16
Brooke
Wright
4:30 PM WOD
3:19
first 15 65# rest 55#
17
Charo
Shamo
5:30 PM WOD
3:30
C&J
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