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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
150904 - 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):
19 (5/14)
Workout
150904
Metcon (Time)
PARTNER WOD
50 squat snatches 95/65 135/95 RXP
100 pullups or C2B pullups RXP
150 wall balls 20/14
200 double unders
split snatches up 1x1
partition other movements as needed at 50/50 split
3x1 singles
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, September 04, 2015
Male Clients
1
Josh
Langston
5:00 AM WOD
20:17
Jessica
2
Dan
Stewart
5:00 AM WOD
20:31
Holly
3
Boyd
VanDam
9:30 AM WOD
20:34
Thanks Tyler
4
Dave
Howard
6:00 AM WOD
20:50
With my woman!
5
Bryan
Winder
6:00 AM WOD
20:48
went to singles half way into it.
Female Clients
1
Jessica
Langston
5:00 AM WOD
20:17
Joshua
2
Holly
Simmons
5:00 AM WOD
20:31
Dan
3
Shelly
Howard
6:00 AM WOD
20:50
Sorry Babe! Super slow DU's!!
4
Jennifer
Iverson
9:30 AM WOD
28:53
took like six min for double unders julie is a goddess
4
Julie
Winder
9:30 AM WOD
28:53
my partner sucks at du lol
5
Charo
Shamo
4:30 PM WOD
15:38
power snatch65# *thanks Lara for pulling me out of my funk!!*
6
Kaelee
Clifford
6:00 AM WOD
15:59
95# sq cleans, 75# barbell rows, wb's, du's CAM
7
Andrea
Tomlinson
9:30 AM WOD
19:09
Brooke is Awesome> Front Squat instead of Snatch RX all other
7
Brooke
Wright
9:30 AM WOD
19:09
Thanks Andrea 45# red band
8
Makayla
Hummer
4:30 PM WOD
19:20
Sistaaa! #55
8
Shayla
Hummer
4:30 PM WOD
19:20
Partner: MAKAYLA!!! #35
9
Haley
Clay
5:00 AM WOD
20:21
Thanks Maile!
10
Robin
Desatoff
9:30 AM WOD
21:12
35#, green band, 10#, singles
10
Syndi
Blackmore
9:30 AM WOD
21:12
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