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Components
Front Squat
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
151210 - 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):
29 (11/18)
Workout
151210
Front Squat (In 20 minutes build to a heavy set of 3 reps)
Front Squat
Metcon (AMRAP - Rounds)
emotm for 12 minutes
1st- 7 front squats at 70%
2nd- 50 double unders
3rd- 7 strict pullups
score is total completed rounds
Want to see some of these movements in action? Check out our
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Whiteboard:
Thursday, December 10, 2015
Male Clients
1
Matt
Clifford
4:30 PM WOD
1 x 3 @ 295 lbs
2
Dan
Stewart
5:00 AM WOD
1 x 3 @ 275 lbs
3
Kamron
Wootton
6:00 AM WOD
1 x 3 @ 265 lbs
4
Josh
Langston
4:30 PM WOD
1 x 3 @ 235 lbs
5
Bryce
Vanderhorst
9:30 AM WOD
1 x 3 @ 225 lbs
6
Benjamin
Lee
4:30 PM WOD
1 x 3 @ 205 lbs
7
Chance
Wright
6:00 AM WOD
1 x 3 @ 185 lbs
7
Ryan
Michler
6:00 AM WOD
1 x 3 @ 185 lbs
8
Josh
Melessa
5:30 PM WOD
1 x 3 @ 145 lbs
9
Jackson
Reese
5:00 AM WOD
1 x 3 @ 115 lbs
10
Mark
Parks
5:30 PM WOD
1 x 3 @ 105 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
1 x 3 @ 200 lbs
2
Olivia
Austin
9:30 AM WOD
1 x 3 @ 180 lbs
3
Holly
Simmons
4:30 PM WOD
1 x 3 @ 175 lbs
3
Tonya
Foster
4:30 PM WOD
1 x 3 @ 175 lbs
4
Lara
Fitts
4:30 PM WOD
1 x 3 @ 150 lbs
5
Haley
Clay
5:00 AM WOD
1 x 3 @ 145 lbs
5
Kaelee
Clifford
6:00 AM WOD
1 x 3 @ 145 lbs
5
Makayla
Hummer
5:30 PM WOD
1 x 3 @ 145 lbs
6
Brooke
Wright
9:30 AM WOD
1 x 3 @ 135 lbs
7
Korina
Darger
5:30 PM WOD
1 x 3 @ 125 lbs
8
Andrea
Tomlinson
4:30 PM WOD
1 x 3 @ 115 lbs
8
Charo
Shamo
4:30 PM WOD
1 x 3 @ 115 lbs
8
Kassie
Vanderhorst
9:30 AM WOD
1 x 3 @ 115 lbs
8
Robin
Desatoff
9:30 AM WOD
1 x 3 @ 115 lbs
9
Megan
Hanks
6:00 AM WOD
1 x 3 @ 105 lbs
10
Angie
Ellis
5:30 PM WOD
1 x 3 @ 100 lbs
10
Shayla
Hummer
5:30 PM WOD
1 x 3 @ 100 lbs
11
Melanie
Reese
6:00 AM WOD
1 x 3 @ 85 lbs
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