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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
151111 - 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):
25 (11/14)
Workout
151111
Weightlifting Wednesday
Metcon (Weight)
Push Press – Build to a Heavy Set of 3
Push Jerk – Build to a Heavy Set of 2
Split Jerk – Build to a Heavy Set of 1
For total combined weight. Add extra performance to track individual lifts.
Metcon (Time)
cash out:
For Time
1000 meter row, at 200/400/600/800/1000 meters perform
20 double unders
3x1 simgles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 11, 2015
Male Clients
1
Gordie
Dotson
4:30 PM WOD
740 lbs
225x3 PP, 245x2 PJ, 270 SP
2
Dan
Stewart
6:00 AM WOD
725 lbs
3
Bryan
Winder
6:00 AM WOD
675 lbs
4
Russell
Cote
5:00 AM WOD
665 lbs
195 pp 225 pj 245 sj
5
Josh
Langston
9:30 AM WOD
645 lbs
205/215/225
6
Ryan
Michler
6:00 AM WOD
635 lbs
7
Gordon
Dotson
4:30 PM WOD
590 lbs
8
Justin
Schelin
5:00 AM WOD
575 lbs
9
Bryce
Vanderhorst
9:30 AM WOD
535 lbs
10
Jeremy
Poston
5:30 PM WOD
505 lbs
11
Mark
Parks
5:30 PM WOD
325 lbs
Female Clients
1
Olivia
Austin
9:30 AM WOD
405 lbs
120PP 140PJ 145SJ
2
Julie
Winder
9:30 AM WOD
385 lbs
3
Kaelee
Clifford
6:00 AM WOD
365 lbs
115, 125, 125
4
Kristina
Smith
5:00 AM WOD
355 lbs
PP #115 PJ #125 SJ#115
5
Charo
Shamo
4:30 PM WOD
350 lbs
6
Katie
Pack
4:30 PM WOD
285 lbs
7
Becky
Seymour
9:30 AM WOD
260 lbs
125/ 135/ didn't split started the second part.....time
8
Rachel
Hepworth
6:00 AM WOD
255 lbs
#75, #85, #95
9
Brittany
Dotson
4:30 PM WOD
245 lbs
9
Shayla
Hummer
5:30 PM WOD
245 lbs
#80/ #80/ #85
10
Brooke
Wright
9:30 AM WOD
230 lbs
Used all my strength yesterday
11
Angie
Ellis
5:30 PM WOD
180 lbs
12
Makayla
Hummer
5:30 PM WOD
0 lbs
not a good lift day, super sore!!
13
Haley
Clay
5:00 AM WOD
0 lbs
Push press (3): 115 Push jerk (2): 115 Split jerk(1):0
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