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Components
Metcon
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
161005 - 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 (9/14)
Workout
161005
Metcon (Time)
2 rounds for time:
200 meter farmer carry M/2x25's W/2x15's
5 wall walks
10 overhead squats 95/65
rest until the 10 minute mark
Metcon (Weight)
At the 10 minute mark
emom for 8 minutes
1 squat snatch
build to heaviest single
Metcon (Time)
At the 20 minute mark
3 rounds for time:
200 meter run
10 squat snatches 95/65
RXP 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 05, 2016
Male Clients
1
Taylor
Jacobson
6:00 AM WOD
5:10
2
Luke
Robinson
4:30 PM WOD
5:52
3
Ryan
Michler
6:00 AM WOD
6:43
4
Mason
Watts
6:00 AM WOD
7:07
53 lbs KB farmer's carry. 135 OHS.
5
Dave
Howard
6:00 AM WOD
7:13
6
Chance
Wright
6:00 AM WOD
8:32
7
Kannon
Ahlstrom
5:30 PM WOD
5:48
8
Gordon
Dotson
6:00 AM WOD
7:26
9
Bryan
Winder
9:30 AM WOD
0:00
over did it yesturday so I did my own thing
Female Clients
1
Casee
Richmond
5:00 AM WOD
5:50
2
Olivia
Sanders
4:30 PM WOD
6:36
3
Shelly
Howard
6:00 AM WOD
6:47
4
Jessica
Langston
9:30 AM WOD
6:51
2x 35# kb/95# OHS
5
Julie
Winder
9:30 AM WOD
6:57
6
Susannah
Stout
9:30 AM WOD
8:06
2x26# kb farmers carry
7
Candus
Tibbitts
5:00 AM WOD
8:15
8
Treasa
Anderson
9:30 AM WOD
8:39
9
Jaci
Watts
9:30 AM WOD
9:14
10
Olivia
Austin
9:30 AM WOD
10:00
first rx wall walks! 2 squats left
11
Melissa
Rogers
4:30 PM WOD
7:04
12
Angie
Ellis
4:30 PM WOD
7:44
35
13
Kat
Allen
5:00 AM WOD
10:00
13
Lacie
VanDam
9:30 AM WOD
10:00
Got stuck on the wall walks stared the OHS didn't finish
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