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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
150722 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (7/16)
Workout
150722
Metcon (Weight)
Strength
4 rounds E90S Bar Complex:
3 Power Cleans
3 Front Squats
3 Shoulder To OverHead
Use a challenging weight that bar complex can be unbroken, Use around 65/70% of 1RM Power Clean. Looking for technique over load here.
Metcon (Time)
3 Rounds For Time:
25 Kettle Bell Swings 53/44
20 Wall Balls 20/14
15 Toes To Bar
10 Ring Dips
20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 22, 2015
Male Clients
1
Bryan
Winder
9:30 AM WOD
165 lbs
2
Boyd
VanDam
9:30 AM WOD
155 lbs
3
Benjamin
Lee
4:30 PM WOD
145 lbs
4
Gordon
Dotson
9:30 AM WOD
135 lbs
5
Ron
Yetter
4:30 PM WOD
95 lbs
6
Robert
Johnson
5:30 PM WOD
85 lbs
7
Jackson
Reese
5:00 AM WOD
65 lbs
Female Clients
1
Tonya
Foster
4:30 PM WOD
115 lbs
105 (3rd) 115(4rd)
2
Emily
Wilson
4:30 PM WOD
105 lbs
3
Lara
Fitts
4:30 PM WOD
95 lbs
3
Olivia
Austin
9:30 AM WOD
95 lbs
4
Julie
Winder
9:30 AM WOD
75 lbs
4
Korina
Darger
5:00 AM WOD
75 lbs
4
Shania
Merritt
9:30 AM WOD
75 lbs
5
Kaelee
Clifford
4:30 PM WOD
85 lbs
half cleans, half front squats 85# for 2 rds, 95# for 2 rds
6
Allison
Smith
9:30 AM WOD
75 lbs
6
Charo
Shamo
9:30 AM WOD
75 lbs
7
Julianne
Beecher
9:30 AM WOD
65 lbs
7
Melissa
Rogers
9:30 AM WOD
65 lbs
85 two rounds
8
Content
Marshall
10:30 AM WOD
55 lbs
8
Danielle
Davis
9:30 AM WOD
55 lbs
8
Robin
Desatoff
9:30 AM WOD
55 lbs
8
Taryn
Desatoff
9:30 AM WOD
55 lbs
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