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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
170919 - 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):
23 (9/14)
Workout
170919
Metcon (Weight)
E2m for 8 rounds
Bar complex of:
1 squat clean
1 front squat
1 behind the neck split jerk
1 over head squat
*Build to heaviset complex
Metcon (AMRAP - Reps)
5 minute amrap
10 squat cleans
10 front squats
10 over head squats
RX 135/95
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, September 19, 2017
Male Clients
1
Cody
Johnson
9:30 AM WOD
225 lbs
2
Mason
Watts
6:00 AM WOD
195 lbs
2
Ryan
Michler
6:00 AM WOD
195 lbs
3
Bryan
Winder
6:00 AM WOD
175 lbs
ATTEMPTED 185 FAILED @ OVERHEAD
3
Justin
Schelin
5:00 AM WOD
175 lbs
3
Luke
Robinson
5:30 PM WOD
175 lbs
Sloppy in the OHS.
4
Dave
Sanders
5:30 PM WOD
80 lbs
5
Matt
Clifford
6:00 AM WOD
135 lbs
paused SqSn/OHS EMOM
6
Chance
Wright
6:00 AM WOD
115 lbs
Female Clients
1
Jessica
Langston
6:00 AM WOD
165 lbs
2
Candus
Tibbitts
5:00 AM WOD
125 lbs
2
Julie
Winder
9:30 AM WOD
125 lbs
3
Jaci
Watts
9:30 AM WOD
120 lbs
Can't split jerk with toe 😐
4
Casee
Richmond
5:00 AM WOD
105 lbs
5
Dawn
Hansen
9:30 AM WOD
95 lbs
6
Tricia
Michler
5:00 AM WOD
85 lbs
7
Jocelyn
Sackett
9:30 AM WOD
65 lbs
8
Natalie
McLaws
5:30 PM WOD
55 lbs
9
Kayla
Hubbard
5:00 AM WOD
50 lbs
Shoulders dead from yesterday
10
Charo
Shamo
4:30 PM WOD
85 lbs
11
Rachel
Hepworth
6:00 AM WOD
60 lbs
12
Heidi
Lewis
9:30 AM WOD
55 lbs
13
Rebecca
McKnight
9:30 AM WOD
45 lbs
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