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Components
Clean and Jerk
Grace
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
Wednesday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (9/18)
Workout
Wednesday
Warm-up
3:00 Bike
Then...
2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats → 10 Jumping Lunges
5 PVC Press from ¼ squat → 5 PVC Press From Split*
*PVC press will be from the front rack position, :02 pause at the top
Strength
Clean and Jerk (1x1)
Clean and Jerk
ON A 20:00 RUNNING CLOCK...
Build to 1RM Clean & Jerk
*Power or Squat, Athlete Choice
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 04, 2019
Male Clients
1
Jared
Behunin
4:45 PM WOD
1 x 1 @ 265 lbs
2
Luke
Robinson
4:45 PM WOD
1 x 1 @ 260 lbs
3
Russell
Cote
4:45 PM WOD
1 x 1 @ 246 lbs
4
Kacen
Gubler
5:00 AM WOD
1 x 1 @ 245 lbs
Failed 255
5
Bryan
Winder
6:00 AM WOD
1 x 1 @ 235 lbs
6
Felix
Gonzales
6:00 AM WOD
1 x 1 @ 215 lbs
7
Benjamin
Lee
4:45 PM WOD
1 x 1 @ 205 lbs
8
Neil
Young
5:00 AM WOD
1 x 1 @ 175 lbs
9
Clark
Harrison
9:30 AM WOD
1 x 1 @ 120 lbs
Female Clients
1
Jessica
Langston
9:30 AM WOD
1 x 1 @ 180 lbs
2
Julie
Winder
9:30 AM WOD
1 x 1 @ 150 lbs
Could have went heavier but back hurt
3
Susannah
Stout
4:45 PM WOD
1 x 1 @ 145 lbs
wrist
4
Ali
Miller
9:30 AM WOD
1 x 1 @ 140 lbs
Could have gone heavier, back still healing
4
Dawn
Hansen
4:45 PM WOD
1 x 1 @ 140 lbs
5
Casee
Richmond
5:00 AM WOD
1 x 1 @ 135 lbs
5
Maria
Wilson
9:30 AM WOD
1 x 1 @ 135 lbs
6
Cherie
Santiago
4:45 PM WOD
1 x 1 @ 125 lbs
7
Jocelyn
Sackett
5:00 AM WOD
1 x 1 @ 120 lbs
7
Mayra
Martinez
6:00 AM WOD
1 x 1 @ 120 lbs
7
Naomi
Wright
4:45 PM WOD
1 x 1 @ 120 lbs
7
Yesenia
Leavitt
6:00 AM WOD
1 x 1 @ 120 lbs
8
Maria
Gonzales
6:00 AM WOD
1 x 1 @ 115 lbs
9
Alex
Shafter
9:30 AM WOD
1 x 1 @ 85 lbs
10
Carolyn
Turner
9:30 AM WOD
1 x 1 @ 75 lbs
10
Chantel
Robinson
4:45 PM WOD
1 x 1 @ 75 lbs
10
Lasca
Young
5:00 AM WOD
1 x 1 @ 75 lbs
did 75 twice
11
Karrie
Nielson
6:00 AM WOD
1 x 1 @ 55 lbs
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