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Components
Bear Complex
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
151013 - 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):
24 (5/19)
Workout
151013
Bear Complex (20 Minutes to work through 4 sets)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Bear Complex
The Bear Complex is a five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of ALL five lifts counts as ONE rep. Therefore, a true 1x5 is performing the complex FIVE times (25 lifts) without letting go of the bar.
Metcon (Time)
Deconstructed "Grace"
30 Power Cleans
30 Push Press
30 Power Cleans
30 Push Press
95/65
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Whiteboard:
Tuesday, October 13, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
1 x 5 @ 185 lbs
2
Boyd
VanDam
9:30 AM WOD
1 x 5 @ 145 lbs
3
Jared
Jones
4:30 PM WOD
1 x 5 @ 135 lbs
failed at 145 on the last back press (twice)
3
Russell
Cote
5:00 AM WOD
1 x 5 @ 135 lbs
3
Taylor
Jacobson
5:00 AM WOD
1 x 5 @ 135 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
1 x 5 @ 115 lbs
2
Shelly
Howard
6:00 AM WOD
1 x 5 @ 105 lbs
3
Kristina
Smith
5:00 AM WOD
1 x 5 @ 95 lbs
#55,#75,#85
3
Olivia
Austin
9:30 AM WOD
1 x 5 @ 95 lbs
4
Julie
Winder
9:30 AM WOD
1 x 5 @ 85 lbs
4
Tonya
Foster
4:30 PM WOD
1 x 5 @ 85 lbs
5
Makayla
Hummer
5:30 PM WOD
1 x 5 @ 80 lbs
missed the last PP for 85lbs!
6
Jennifer
Valdez
5:30 PM WOD
1 x 5 @ 75 lbs
6
Kaelee
Clifford
6:00 AM WOD
1 x 5 @ 75 lbs
6
Lara
Fitts
4:30 PM WOD
1 x 5 @ 75 lbs
7
Haley
Clay
5:00 AM WOD
1 x 5 @ 70 lbs
8
Charo
Shamo
4:30 PM WOD
1 x 5 @ 65 lbs
8
Dawn
Hansen
4:30 PM WOD
1 x 5 @ 65 lbs
8
Katie
Pack
5:30 PM WOD
1 x 5 @ 65 lbs
8
Miki
Rowan
5:30 PM WOD
1 x 5 @ 65 lbs
Bar, 45, 55, and 65 lbs.
8
Robin
Desatoff
9:30 AM WOD
1 x 5 @ 65 lbs
35# first set, 55# second set, #65 last two sets
9
Shayla
Hummer
5:30 PM WOD
1 x 5 @ 55 lbs
10
Syndi
Blackmore
9:30 AM WOD
1 x 5 @ 50 lbs
10
Treasa
Anderson
9:30 AM WOD
1 x 5 @ 50 lbs
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