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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
170724 - 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):
15 (8/7)
Workout
170724
Holiday schedule for Monday is 7:30 and 9:30am classes only.
Metcon (Weight)
E30S for 8 minutes
1 squat clean
*score is single lighest lift.
Metcon (Time)
Partner wod
4 rounds each of:
200 meter run
24 double unders
1 squat clean 155/105
Then:
4 rounds each of:
12 wall balls 20/14
24 double unders
1 squat clean 155/105
2x1 singles
Partners alternater entire rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 24, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
235 lbs
2
Russell
Cote
4:30 PM WOD
225 lbs
3
Justin
Schelin
9:30 AM WOD
205 lbs
4
Chance
Wright
6:00 AM WOD
185 lbs
5
Boyd
VanDam
9:30 AM WOD
165 lbs
5
Josh
Langston
6:00 AM WOD
165 lbs
6
Clark
Harrison
9:30 AM WOD
135 lbs
7
Benjamin
Lee
6:00 AM WOD
0 lbs
City 5k 30:37
Female Clients
1
Jessica
Langston
6:00 AM WOD
165 lbs
2
Olivia
Sanders
9:30 AM WOD
135 lbs
2
Susannah
Stout
9:30 AM WOD
135 lbs
3
Casee
Richmond
5:00 AM WOD
115 lbs
3
Olivia
Austin
9:30 AM WOD
115 lbs
4
Miki
Rowan
9:30 AM WOD
105 lbs
5
Syndi
Blackmore
9:30 AM WOD
65 lbs
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