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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
180913 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
180913
Metcon (Weight)
From the racks
E3M for 5 rounds, 3 paused overhead squats
build to heaviest set of 3 reps
*groups of 2-3 from each rack statiom
Metcon (Time)
5 rounds for time:
200 meter run
20 overhead squats 45/35 onto med ball for RX
rest 90 seconds
*20 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 13, 2018
Male Clients
1
Boyd
VanDam
9:30 AM WOD
195 lbs
2
Josh
Langston
9:30 AM WOD
175 lbs
3
Kacen
Gubler
5:00 AM WOD
155 lbs
4
Omar
Torres
9:30 AM WOD
145 lbs
5
Luke
Robinson
4:30 PM WOD
95 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
155 lbs
2
Jennifer
Guzman
9:30 AM WOD
125 lbs
2
Julie
Winder
9:30 AM WOD
125 lbs
thanks Jen
3
Dawn
Hansen
4:30 PM WOD
115 lbs
4
Miki
Rowan
5:30 PM WOD
105 lbs
4
Tylee
Torres
9:30 AM WOD
105 lbs
5
Chantel
Robinson
4:30 PM WOD
95 lbs
6
Barbara
Cox
4:30 PM WOD
90 lbs
7
Jocelyn
Sackett
9:30 AM WOD
85 lbs
95x2
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