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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
150916 - 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):
17 (4/13)
Workout
150916
Metcon (Weight)
emotm for 12 min
2 power cleans
start at approx 50% and build to heavy sets maintaining good form throughout.
Score is single heaviest double.
Metcon (Time)
3 rounds for time:
3 power cleans 185/125
6 wall walks
9 wall balls 20/14
12 burpees (25lb plate)
12 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 16, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
295 lbs
2
Russell
Cote
4:30 PM WOD
240 lbs
3
Bryan
Winder
9:30 AM WOD
215 lbs
3
Josh
Langston
5:00 AM WOD
215 lbs
Female Clients
1
Holly
Simmons
5:00 AM WOD
170 lbs
2
Kaelee
Clifford
6:00 AM WOD
135 lbs
3
Olivia
Austin
9:30 AM WOD
130 lbs
4
Andrea
Tomlinson
4:30 PM WOD
125 lbs
4
Lara
Fitts
9:30 AM WOD
125 lbs
5
Dawn
Hansen
6:00 AM WOD
115 lbs
5
Julie
Winder
9:30 AM WOD
115 lbs
6
Megan
Hanks
6:00 AM WOD
85 lbs
7
Charo
Shamo
4:30 PM WOD
125 lbs
8
Christina
Oliekan
4:30 PM WOD
115 lbs
1@125
9
Miki
Rowan
5:30 PM WOD
110 lbs
10
Melissa
Rogers
4:30 PM WOD
95 lbs
11
Syndi
Blackmore
9:30 AM WOD
65 lbs
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