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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
151021 - 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 (9/15)
Workout
151021
Metcon (Weight)
E2M for 5 Rounds:
1 Power Snatch
1 Squat Snatch
1 Overhead Squat
Add weight throughout. Score is Heaviest complex.
Metcon (Time)
For TIme:
30 hand stand pushups (ab mat)
30 power snatches
30 hand stand pushups (ab mat)
30 overhead squats
95/65
20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2015
Male Clients
1
Boyd
VanDam
9:30 AM WOD
145 lbs
1
Bryan
Winder
6:00 AM WOD
145 lbs
1
Dan
Stewart
5:00 AM WOD
145 lbs
1
Josh
Langston
5:00 AM WOD
145 lbs
1
Ryan
Michler
6:00 AM WOD
145 lbs
2
Justin
Schelin
5:00 AM WOD
115 lbs
3
Dave
Howard
6:00 AM WOD
75 lbs
Light Snatch and 36 unbroken Evil Wheels
4
Gordon
Dotson
4:30 PM WOD
95 lbs
5
Mark
Parks
5:30 PM WOD
65 lbs
Female Clients
1
Shelly
Howard
6:00 AM WOD
110 lbs
2
Tonya
Foster
9:30 AM WOD
105 lbs
3
Dawn
Hansen
6:00 AM WOD
90 lbs
4
Allison
Smith
4:30 PM WOD
85 lbs
4
Julie
Winder
9:30 AM WOD
85 lbs
4
Makayla
Hummer
5:30 PM WOD
85 lbs
4
Olivia
Austin
9:30 AM WOD
85 lbs
5
Charo
Shamo
9:30 AM WOD
80 lbs
6
Lara
Fitts
9:30 AM WOD
65 lbs
7
Shayla
Hummer
5:30 PM WOD
55 lbs
8
Treasa
Anderson
9:30 AM WOD
70 lbs
9
Andrea
Tomlinson
4:30 PM WOD
65 lbs
9
Kaelee
Clifford
4:30 PM WOD
65 lbs
1 set @65#, the rest 2 power snatches 1 ohs. shoulder
9
Syndi
Blackmore
9:30 AM WOD
65 lbs
10
Katie
Pack
4:30 PM WOD
50 lbs
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