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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
161018 - 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):
32 (14/18)
Workout
161018
Metcon (Weight)
minutes 0-10 build to 3 rep TnG dead lift
minutes 10-20 build to a 3 rep TnG power clean
score is total weight of both bars
at the 22 minute mark:
Metcon (AMRAP - Rounds and Reps)
6 minute amrap
15 dead lifts
8 power cleans
6 burpees
155/105
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 18, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
660 lbs
425 DL 235 power clean.
2
Bryan
Winder
6:00 AM WOD
630 lbs
hands slipped off @215lb
3
Gordie
Dotson
9:30 AM WOD
580 lbs
3
Josh
Langston
4:30 PM WOD
580 lbs
4
Russell
Cote
4:30 PM WOD
550 lbs
5
Chance
Wright
6:00 AM WOD
530 lbs
5
Roman
Bateman
4:30 PM WOD
530 lbs
345 deadlift 185 power clean
5
Taylor
Jacobson
6:00 AM WOD
530 lbs
6
Gage
Gardiner
6:00 AM WOD
520 lbs
6
Ryan
Michler
6:00 AM WOD
520 lbs
7
Boyd
VanDam
6:00 AM WOD
510 lbs
8
Justin
Schelin
5:00 AM WOD
500 lbs
315 TNG DL X3, 185 TNG PC X3
9
Cody
Paletta
4:30 PM WOD
260 lbs
10
Kannon
Ahlstrom
4:30 PM WOD
220 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
435 lbs
2
Susannah
Stout
5:30 PM WOD
420 lbs
275-3repDL 145 3 rep pPC
3
Olivia
Austin
4:30 PM WOD
400 lbs
265 DL 135 PC
4
Kaelee
Clifford
9:30 AM WOD
380 lbs
245, 135
4
Shelly
Howard
6:00 AM WOD
380 lbs
245, 135
5
Ann
Schelin
5:00 AM WOD
370 lbs
225 DL, 145 PC
6
Makayla
Hummer
4:30 PM WOD
355 lbs
#140 #215
7
Casee
Richmond
5:00 AM WOD
330 lbs
8
Jaci
Watts
9:30 AM WOD
320 lbs
8
Julie
Winder
9:30 AM WOD
320 lbs
8
Treasa
Anderson
9:30 AM WOD
320 lbs
205 DL 115 PC
9
McKayla
Thornley
4:30 PM WOD
310 lbs
205 DL, 105 PC
10
Shayla
Hummer
4:30 PM WOD
295 lbs
#195lb DL #100lb PC
11
Kat
Allen
5:00 AM WOD
275 lbs
170, 105
12
Lacie
VanDam
9:30 AM WOD
230 lbs
dl155pc75
13
Christina
Oliekan
5:30 PM WOD
280 lbs
195# dl 85# hpc
14
Charo
Shamo
4:30 PM WOD
250 lbs
145/105
15
Cherie
Santiago
9:30 AM WOD
160 lbs
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