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Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
150922 - 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):
25 (6/19)
Workout
150922
Metcon (No Measure)
E90S 5 front squats for 5 rounds building weight throughout.
Metcon (Time)
20 hang squat cleans 95/65
400 meter run
15 hang squat cleans 115/75
400 meter run
10 hang squat cleans 135/95
400 meter run
5 hang squat cleans 155/105
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 22, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
10:36
2
Matthew
Olsen
4:30 PM WOD
12:50
3
Josh
Langston
4:30 PM WOD
13:17
4
Jared
Jones
4:30 PM WOD
13:45
extra 400 to start,hpc in place of hsc at rx weight
5
Bryce
Vanderhorst
9:30 AM WOD
17:09
95# 95# 115# 135#
6
Dave
Howard
6:00 AM WOD
19:17
100 DU EA. Rnd Vs HSC
Female Clients
1
Jessica
Langston
5:00 AM WOD
10:02
2
Holly
Simmons
5:00 AM WOD
11:18
3
Kaelee
Clifford
6:00 AM WOD
13:30
4
Andrea
Tomlinson
4:30 PM WOD
15:05
so fun!
5
Shelly
Howard
6:00 AM WOD
16:58
6
Brooke
Wright
4:30 PM WOD
19:58
17:35 with 95 last 5
7
Olivia
Austin
9:30 AM WOD
20:19
8
Makayla
Hummer
5:30 PM WOD
20:53
took forever on #105 but thanks Matt!!
9
Dawn
Hansen
9:30 AM WOD
21:40
10
Jennifer
Iverson
9:30 AM WOD
24:39
slooooow
11
Haley
Clay
5:00 AM WOD
12:38
65 pounds
12
Lara
Fitts
4:30 PM WOD
13:00
Mod... 65/95
13
Shayla
Hummer
5:30 PM WOD
13:42
Made new PR #85lbs (:
14
Christina
Oliekan
4:30 PM WOD
13:55
55# 65# 85# 95#
15
Katie
Pack
4:30 PM WOD
15:40
55 lbs
16
Karrie
Nielson
5:00 AM WOD
16:48
Row 250m run 400
17
Julie
Winder
9:30 AM WOD
17:23
RX wt 65,75,95,105 rowed for hamstrng
18
Treasa
Anderson
9:30 AM WOD
19:10
19
Robin
Desatoff
9:30 AM WOD
20:02
#40 up to #55
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