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Components
Metcon
Power Snatch
CrossFit Games Open 1 ...
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
151103 - 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 (8/16)
Workout
151103
Metcon (Time)
For time:
warm up wod
2 rounds
400 meter run
30 double unders
Power Snatch (5-5-5-5-5)
Power Snatch
E2M for 5 rounds, build to a heavy 5 rep touch and go power snatch
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 03, 2015
Male Clients
1
Shane
Clay
4:30 PM WOD
3:43
2
Justin
Smith
5:00 AM WOD
4:20
3
Jared
Jones
4:30 PM WOD
4:26
4
Josh
Langston
5:00 AM WOD
4:35
5
Dan
Stewart
5:00 AM WOD
4:40
6
Justin
Schelin
5:00 AM WOD
4:58
7
Ryan
Michler
6:00 AM WOD
5:36
8
Bryan
Winder
9:30 AM WOD
6:21
Female Clients
1
Jessica
Langston
4:30 PM WOD
4:19
2
Lara
Fitts
4:30 PM WOD
4:36
3
Makayla
Hummer
5:30 PM WOD
4:56
4
Tonya
Foster
4:30 PM WOD
5:14
5
Andrea
Tomlinson
4:30 PM WOD
5:30
6
Charo
Shamo
9:30 AM WOD
5:31
7
Ann
Schelin
5:00 AM WOD
5:41
good warm up!
8
Megan
Hanks
6:00 AM WOD
5:46
9
Julie
Winder
9:30 AM WOD
5:51
10
Haley
Clay
5:00 AM WOD
6:01
11
Jennifer
Iverson
9:30 AM WOD
7:10
12
Rachel
Hepworth
6:00 AM WOD
8:30
13
Shayla
Hummer
5:30 PM WOD
5:24
14
Allison
Smith
4:30 PM WOD
6:30
15
Olivia
Austin
9:30 AM WOD
7:01
run once rowed 3x1 singles
16
Shelly
Howard
6:00 AM WOD
8:32
Spent forever trying DU's. Gave up and did singles.
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