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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
160929 - 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
160929
Metcon (Weight)
5 rounds
30 seconds on 30 seconds off
"back squats"
Score is total pounds lifted, you choose the load, weight comes from the floor. You can change the weight through out.
Metcon (Time)
2 rounds for time:
60 second hand stand hold
60 second bar hanging static knee raise holds
40 situps
25 thrusters 95/65
Accumulate time on holds if you cannot go unbroken.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 29, 2016
Male Clients
1
Russell
Cote
4:30 PM WOD
10075 lbs
155#, 18,14,12,11,10
2
Mason
Watts
6:00 AM WOD
9180 lbs
135x16, 135x14, 135x13, 135x12, and 135x13.
3
Dan
Stewart
5:00 AM WOD
7695 lbs
4
Jim
Clark
9:30 AM WOD
7500 lbs
5
Roman
Bateman
5:30 PM WOD
6510 lbs
155 10,8,8,8,8
6
Boyd
VanDam
9:30 AM WOD
6175 lbs
7
Benjamin
Lee
4:30 PM WOD
4995 lbs
8
Cody
Paletta
4:30 PM WOD
3000 lbs
40 pound bar
9
Freddy
Martinez
9:30 AM WOD
5250 lbs
15, 15, 15, 15, 10 @ 75 lbs
10
Gordon
Dotson
6:00 AM WOD
4500 lbs
11
Kannon
Ahlstrom
5:30 PM WOD
3330 lbs
12
Matt
Clifford
4:30 PM WOD
40 lbs
st ring dips
Female Clients
1
Susannah
Stout
5:30 PM WOD
8125 lbs
125# 15,15,13,11,11
2
Jessica
Langston
5:00 AM WOD
6840 lbs
It's Thursday. No Bueno.
3
Kaelee
Clifford
9:30 AM WOD
5320 lbs
4
Korina
Darger
5:00 AM WOD
4760 lbs
56@85
5
Shelly
Howard
6:00 AM WOD
4750 lbs
6
Olivia
Austin
9:30 AM WOD
4590 lbs
7
Julie
Winder
9:30 AM WOD
3900 lbs
12/rd of #65
7
Megan
Hanks
6:00 AM WOD
3900 lbs
8
Kat
Allen
5:00 AM WOD
3445 lbs
65#
9
Lacie
VanDam
9:30 AM WOD
2805 lbs
10
Rachel
Hepworth
9:30 AM WOD
2250 lbs
#45
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