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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
170928 - 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 (12/11)
Workout
170928
Metcon (Weight)
emom for 10 minutes
1 dead lift
*score is heaviest lift
*share a bar if possible
Metcon (AMRAP - Reps)
10 minute amrap
7 dead lifts 225/155
Max effort hand stand pushups, in one unbroken set. If you come off/or fall off the wall you must cycle back to dead lifts again.
*score is total hspu
*modify hspu with 2 arm standing dumbell push press with a weight you can manage 7-10 reps minimum each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 28, 2017
Male Clients
1
Luke
Robinson
5:30 PM WOD
465 lbs
Missed #470 on the last round.
2
Cody
Johnson
9:30 AM WOD
415 lbs
3
Chance
Wright
6:00 AM WOD
405 lbs
3
Jeremy
Poston
6:00 AM WOD
405 lbs
4
Dan
Stewart
5:00 AM WOD
365 lbs
5
Josh
Langston
6:00 AM WOD
355 lbs
x4 rounds
6
Justin
Schelin
5:00 AM WOD
335 lbs
7
Benjamin
Lee
4:30 PM WOD
325 lbs
7
Boyd
VanDam
9:30 AM WOD
325 lbs
8
Gordon
Dotson
6:00 AM WOD
315 lbs
9
Mason
Watts
6:00 AM WOD
405 lbs
Sumo deadlift
9
Matt
Clifford
6:00 AM WOD
405 lbs
SumoDL
Female Clients
1
Ann
Schelin
5:00 AM WOD
305 lbs
2
Casee
Richmond
5:00 AM WOD
285 lbs
3
Brianna
Dummar
5:30 PM WOD
235 lbs
3
Camille
Behunin
5:30 PM WOD
235 lbs
3
Chantel
Robinson
5:30 PM WOD
235 lbs
4
Jaci
Watts
9:30 AM WOD
225 lbs
My worst lift byyyyy far 😐
4
Tricia
Michler
5:00 AM WOD
225 lbs
5
Dawn
Hansen
9:30 AM WOD
205 lbs
5
Katie
Pack
4:30 PM WOD
205 lbs
6
Kat
Allen
5:00 AM WOD
195 lbs
7
Rian
Downs
9:30 AM WOD
85 lbs
My bar weight for the 7 rep dead lifts
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