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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
161004 - 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):
22 (10/12)
Workout
161004
Metcon (Weight)
E30S for 10 minutes
1 squat clean
score is single lightest barbell
Metcon (Weight)
E2M for 6 cycles
1 clean
5 jerks
score is heaviest complex
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, October 04, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
225 lbs
All cleans at 225.
2
Bryan
Winder
6:00 AM WOD
185 lbs
2
Josh
Langston
5:30 PM WOD
185 lbs
3
Boyd
VanDam
9:30 AM WOD
165 lbs
Should have gone heavier.
3
Ryan
Michler
6:00 AM WOD
165 lbs
4
Dave
Howard
6:00 AM WOD
145 lbs
5
Freddy
Martinez
9:30 AM WOD
135 lbs
6
Jayme
Turner
6:00 AM WOD
115 lbs
7
Cody
Paletta
4:30 PM WOD
75 lbs
8
Kannon
Ahlstrom
5:30 PM WOD
65 lbs
Female Clients
1
Susannah
Stout
5:30 PM WOD
130 lbs
2
Jaci
Watts
9:30 AM WOD
125 lbs
2
Makayla
Hummer
4:30 PM WOD
125 lbs
2
Olivia
Austin
9:30 AM WOD
125 lbs
2
Olivia
Sanders
4:30 PM WOD
125 lbs
3
Julie
Winder
9:30 AM WOD
115 lbs
3
Shelly
Howard
6:00 AM WOD
115 lbs
4
Brooke
Wright
9:30 AM WOD
105 lbs
5
Kat
Allen
5:00 AM WOD
100 lbs
6
Casee
Richmond
5:00 AM WOD
95 lbs
7
Lacie
VanDam
9:30 AM WOD
75 lbs
8
Syndi
Blackmore
9:30 AM WOD
65 lbs
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