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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
160819 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
160819
Metcon (Weight)
E2M for 5 rounds
Bar complex,
3 dead lifts
3 power cleans
3 back squats
1 back jerk
build weight, score is heaviest complex, you cannot release the bar through the complex
Metcon (Time)
3 rounds for time
10 dead lifts
10 power cleans
10 back squats
10 shoulder to over head
1 minute rest
20 minute time cap
RX 95/65
RXP 135/95
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, August 19, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
215 lbs
Felt good. Need to shot for higher.
2
James
Bennett
4:30 PM WOD
205 lbs
3
Martel
Corbin
9:30 AM WOD
195 lbs
4
Boyd
VanDam
9:30 AM WOD
185 lbs
5
Justin
Schelin
5:00 AM WOD
175 lbs
6
Anthony
Allen
5:00 AM WOD
155 lbs
7
Gage
Gardiner
6:00 AM WOD
135 lbs
7
Gordon
Dotson
6:00 AM WOD
135 lbs
7
Lincoln
Johnson
4:30 PM WOD
135 lbs
Female Clients
1
Kaelee
Clifford
4:30 PM WOD
130 lbs
2
Olivia
Austin
9:30 AM WOD
125 lbs
3
Jaci
Watts
9:30 AM WOD
115 lbs
Felt soooo heavy today!
4
Candus
Tibbitts
5:00 AM WOD
110 lbs
5
Brooke
Wright
4:30 PM WOD
105 lbs
5
Treasa
Anderson
9:30 AM WOD
105 lbs
6
Casee
Richmond
5:00 AM WOD
85 lbs
6
Kat
Allen
5:00 AM WOD
85 lbs
65#, 85#, 85#, 85#, 85#
6
Makayla
Hummer
4:30 PM WOD
85 lbs
lightwork worked on form!
6
Megan
Hanks
4:30 PM WOD
85 lbs
7
Kimberly
Skinner
9:30 AM WOD
70 lbs
8
Angie
Ellis
9:30 AM WOD
50 lbs
5 reps 4rds
8
Syndi
Blackmore
9:30 AM WOD
50 lbs
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