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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
170907 - 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):
27 (11/16)
Workout
170907
Metcon (Weight)
E2M 6 sets
2 back squats
*Start at approx 40- 50% of 1RM and add weight each set
*from the racks, 4-5 athletes per rack
*score is heaviest double
Metcon (AMRAP - Reps)
E4M for 3 rounds:
400 meter run
then:
max rep back squats 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 07, 2017
Male Clients
1
Cody
Johnson
6:00 AM WOD
375 lbs
2
Brian
Tatum
9:30 AM WOD
345 lbs
final lift 85% of 1RM felt light need to re test my 1RM
3
Dan
Stewart
5:00 AM WOD
305 lbs
4
Josh
Langston
4:30 PM WOD
285 lbs
5
Chance
Wright
6:00 AM WOD
275 lbs
5
Jim
Clark
9:30 AM WOD
275 lbs
5
Justin
Schelin
5:00 AM WOD
275 lbs
6
Benjamin
Lee
4:30 PM WOD
255 lbs
7
Dave
Howard
5:30 PM WOD
215 lbs
1@235#
7
Don
Behunin
5:30 PM WOD
215 lbs
8
Clark
Harrison
4:30 PM WOD
165 lbs
Female Clients
1
Susannah
Stout
9:30 AM WOD
230 lbs
2
Jessica
Langston
4:30 PM WOD
225 lbs
3
Olivia
Austin
9:30 AM WOD
205 lbs
4
Candus
Tibbitts
5:00 AM WOD
195 lbs
5
Ann
Schelin
5:00 AM WOD
185 lbs
Too sore!!!!!
5
Miki
Rowan
4:30 PM WOD
185 lbs
6
Casee
Richmond
5:00 AM WOD
175 lbs
7
Dawn
Hansen
9:30 AM WOD
160 lbs
8
Kat
Allen
5:00 AM WOD
155 lbs
8
Treasa
Anderson
5:00 AM WOD
155 lbs
9
Heidi
Lewis
9:30 AM WOD
125 lbs
10
Jocelyn
Sackett
9:30 AM WOD
110 lbs
11
Syndi
Blackmore
9:30 AM WOD
85 lbs
12
Brooke
Wright
9:30 AM WOD
65 lbs
10-15 reps each round- back
13
Charo
Shamo
5:30 PM WOD
85 lbs
14
Angie
Ellis
5:30 PM WOD
35 lbs
x4
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