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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
160927 - 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):
29 (14/15)
Workout
160927
build that strength!
Metcon (Weight)
E30S for 10 minutes
1 Dead Lift at approx 75-85% of 1RM
score is single barbell weight, challenge yourself, share a barbell if needed.
Metcon (Weight)
E2M seconds for 6 rounds
bar complex-
2 dead lifts
2 hang power cleans
1 jerk
build to a heavy complex
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 27, 2016
Male Clients
1
Luke
Robinson
5:30 PM WOD
410 lbs
1
Mason
Watts
5:30 PM WOD
410 lbs
2
Matt
Clifford
4:30 PM WOD
405 lbs
3
Josh
Langston
4:30 PM WOD
325 lbs
4
Dan
Stewart
5:00 AM WOD
315 lbs
5
Chance
Wright
6:00 AM WOD
305 lbs
5
Freddy
Martinez
9:30 AM WOD
305 lbs
6
Dave
Howard
6:00 AM WOD
275 lbs
7
Gage
Gardiner
5:30 PM WOD
225 lbs
7
Jayme
Turner
5:30 PM WOD
225 lbs
8
Lincoln
Johnson
4:30 PM WOD
205 lbs
9
Jared
Jones
4:30 PM WOD
185 lbs
Ankle rehab, marathon tapering
10
Cody
Paletta
4:30 PM WOD
165 lbs
11
Kannon
Ahlstrom
4:30 PM WOD
125 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
265 lbs
1
Olivia
Austin
9:30 AM WOD
265 lbs
2
Becky
Seymour
9:30 AM WOD
225 lbs
2
Candus
Tibbitts
5:00 AM WOD
225 lbs
2
Kaelee
Clifford
9:30 AM WOD
225 lbs
2
Susannah
Stout
5:30 PM WOD
225 lbs
3
Korina
Darger
9:30 AM WOD
205 lbs
3
Shelly
Howard
6:00 AM WOD
205 lbs
4
Brooke
Wright
9:30 AM WOD
185 lbs
4
Casee
Richmond
5:00 AM WOD
185 lbs
4
Jennifer
Iverson
9:30 AM WOD
185 lbs
5
Jaci
Watts
5:30 PM WOD
175 lbs
6
Kat
Allen
5:00 AM WOD
165 lbs
7
Lacie
VanDam
9:30 AM WOD
125 lbs
8
Melissa
Rogers
4:30 PM WOD
125 lbs
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