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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
181127 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (10/12)
Workout
181127
Metcon (Weight)
E30S for 10 minutes
2 front rack forward lunges (one each leg)
*Choose a weight that you can Clean from the floor.
*Score is total pounds lifted...example 100lb bar X 20 rounds = 2000lbs
Metcon (AMRAP - Reps)
4 minute amrap
10 front rack lunges 45/35
10 overhead lunges 45/35
10 jumping back squats (sit on med ball) 45/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 27, 2018
Male Clients
1
Luke
Robinson
4:30 PM WOD
3895 lbs
185*7 and 200*13
2
Cody
Johnson
6:00 AM WOD
3850 lbs
205x5 195x5 185x10
3
James
Bennett
9:30 AM WOD
3700 lbs
3
Mason
Watts
6:00 AM WOD
3700 lbs
185x20
4
Kacen
Gubler
5:00 AM WOD
3300 lbs
165x20
5
Cory
Ashby
5:30 PM WOD
3100 lbs
6
Matt
Meyer
6:00 AM WOD
2900 lbs
145lb bar X 20 rounds
7
Russell
Cote
4:30 PM WOD
2700 lbs
135#
8
Kody
Wilson
6:00 AM WOD
2640 lbs
Math is hard
9
Ryan
Michler
6:00 AM WOD
2620 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
3040 lbs
2
Chantel
Robinson
4:30 PM WOD
2500 lbs
3
Ali
Miller
9:30 AM WOD
2300 lbs
4
Jennifer
Guzman
9:30 AM WOD
1920 lbs
4
Tylee
Torres
9:30 AM WOD
1920 lbs
5
Dawn
Hansen
6:00 AM WOD
1850 lbs
6
Jocelyn
Sackett
9:30 AM WOD
1700 lbs
6
Miki
Rowan
4:30 PM WOD
1700 lbs
85x20
7
Mayra
Martinez
4:30 PM WOD
1440 lbs
6- 65# 14-75#
8
Natalie
McLaws
4:30 PM WOD
1300 lbs
65#
9
Yesenia
Leavitt
4:30 PM WOD
1100 lbs
10
Karrie
Nielson
6:00 AM WOD
300 lbs
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