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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
161227 - 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):
18 (6/12)
Workout
161227
Metcon (Weight)
Back squat
5-5-5-5-5 (20 minutes)
Build to a 1x5
All 5 sets should be heavy. If you PR then add in extra performance.
Metcon (Time)
5 rounds for time:
6 back squats 135/95
12 kb swings 53/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 27, 2016
Male Clients
1
Luke
Robinson
5:30 PM WOD
325 lbs
2
Mason
Watts
6:00 AM WOD
315 lbs
3
Dan
Stewart
4:30 PM WOD
275 lbs
4
Chance
Wright
5:30 PM WOD
245 lbs
4
Justin
Schelin
5:00 AM WOD
245 lbs
5
Connor
Robinson
5:30 PM WOD
85 lbs
PR
Female Clients
1
Jessica
Langston
5:00 AM WOD
215 lbs
2
Susannah
Stout
4:30 PM WOD
205 lbs
3
Olivia
Austin
9:30 AM WOD
200 lbs
5# pr!
4
Jaci
Watts
9:30 AM WOD
165 lbs
5
Brooke
Wright
9:30 AM WOD
155 lbs
20 lb PR!
6
Julie
Winder
9:30 AM WOD
150 lbs
7
Casee
Richmond
9:30 AM WOD
145 lbs
8
Megan
Hanks
4:30 PM WOD
115 lbs
9
Kat
Allen
5:00 AM WOD
105 lbs
9
Natalie
Bray
5:00 AM WOD
105 lbs
10
Cherie
Santiago
9:30 AM WOD
110 lbs
11
Syndi
Blackmore
9:30 AM WOD
80 lbs
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