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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
170725 - 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):
28 (10/18)
Workout
170725
normal schedule
Metcon (Weight)
E90S for 10 rounds
2 touch and go dead lifts
*start at approx 40-50% of 1RM and build each round
*share a bar if possible
*score is heaviest double
Metcon (Time)
Partner wod for time:
10-9-8-7-6-5-4-3-2-1
dead lifts 275/175
box jumps 24/20 (step up's are not RX)
*alternate entire rounds
example..10/10..9/9..8/8 and so on.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 25, 2017
Male Clients
1
Bryan
Winder
6:00 AM WOD
435 lbs
2
Matt
Clifford
9:30 AM WOD
405 lbs
3
Chance
Wright
6:00 AM WOD
365 lbs
4
Jeremy
Davis
6:00 AM WOD
345 lbs
5
Dave
Howard
5:30 PM WOD
325 lbs
6
Benjamin
Lee
4:30 PM WOD
315 lbs
7
Dave
Sanders
5:30 PM WOD
175 lbs
8
David
Sanders
5:30 PM WOD
275 lbs
9
Chris
Lewis
5:30 PM WOD
235 lbs
10
Don
Behunin
5:30 PM WOD
205 lbs
14:09
Female Clients
1
Olivia
Austin
9:30 AM WOD
285 lbs
1
Susannah
Stout
9:30 AM WOD
285 lbs
2
Jessica
Langston
9:30 AM WOD
275 lbs
3
Olivia
Sanders
9:30 AM WOD
270 lbs
4
Casee
Richmond
5:00 AM WOD
265 lbs
4
Shelly
Howard
5:30 PM WOD
265 lbs
5
Brooke
Wright
4:30 PM WOD
245 lbs
6
Miki
Rowan
4:30 PM WOD
235 lbs
My best ever! Brooke/Kaelee thanks!
7
Tricia
Michler
5:00 AM WOD
195 lbs
8
Natalie
McLaws
9:30 AM WOD
125 lbs
9
Camille
Behunin
5:30 PM WOD
235 lbs
14:09 Don
10
Brianna
Dummar
9:30 AM WOD
195 lbs
11
Angel
Johnson
4:30 PM WOD
185 lbs
11
Heidi
Lewis
9:30 AM WOD
185 lbs
12
Rebecca
McKnight
9:30 AM WOD
125 lbs
Tight piraformis
13
Kayla
Hubbard
5:00 AM WOD
115 lbs
13
Nicole
Davis
6:00 AM WOD
115 lbs
14
Alexa
Sigmund
6:00 AM WOD
85 lbs
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