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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
11816 - 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):
31 (11/20)
Workout
11816
Nerver miss a Monday! Normal Schedule 5am-6am-9:30am / 4:30pm-5:30pm
Metcon (Weight)
With a running clock
3 rounds
30 second elbow plank
10 thrusters 75/55
5 minute time cap
looking for unbroken movement
Starting at the 7 minute mark
E90S for 6 cycles
2 thrusters from the floor building to a heavy double,
Score is heaviest double
Metcon (AMRAP - Rounds and Reps)
Climbing Ladder for 9 Minutes:
3 Thrusters, 3 Pullups
6 Thrusters, 6 Pullups
9 Thrusters, 9 Pullups
12 Thrustres, 12 Pullups
Rx – 95/65
Continue to add 3 repetitions per round until the 9 Minute Cap.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 18, 2016
Male Clients
1
Dan
Stewart
5:00 AM WOD
215 lbs
1
Matt
Clifford
9:30 AM WOD
215 lbs
2
Russell
Cote
4:30 PM WOD
205 lbs
Got 220 1 and 3/4 times haha
3
Bryan
Winder
9:30 AM WOD
195 lbs
4
Jared
Jones
4:30 PM WOD
180 lbs
5
Justin
Schelin
5:00 AM WOD
175 lbs
2:36 SWOD
6
Bryce
Vanderhorst
9:30 AM WOD
165 lbs
7
Ryan
Michler
6:00 AM WOD
155 lbs
8
Dave
Howard
6:00 AM WOD
140 lbs
9
Gordon
Dotson
9:30 AM WOD
135 lbs
10
Clark
Harrison
4:30 PM WOD
115 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
145 lbs
Thanks Tonya!
2
Tonya
Foster
4:30 PM WOD
140 lbs
145 (1)
3
Shelly
Howard
6:00 AM WOD
135 lbs
4
Ann
Schelin
5:00 AM WOD
115 lbs
4
Kaelee
Clifford
9:30 AM WOD
115 lbs
2:45
4
Olivia
Austin
9:30 AM WOD
115 lbs
1 at 125
5
Lara
Fitts
4:30 PM WOD
110 lbs
6
Charo
Shamo
9:30 AM WOD
105 lbs
7
Makayla
Hummer
5:30 PM WOD
100 lbs
8
Jennifer
Iverson
9:30 AM WOD
95 lbs
8
Julie
Winder
9:30 AM WOD
95 lbs
9
Brooke
Wright
9:30 AM WOD
90 lbs
10
Shayla
Hummer
5:30 PM WOD
85 lbs
Almost 90lbs!!
11
Kimberly
Skinner
6:00 AM WOD
60 lbs
12
Jessica
Jensen
5:00 AM WOD
95 lbs
13
Allison
Smith
4:30 PM WOD
85 lbs
13
McKayla
Thornley
5:30 PM WOD
85 lbs
14
Syndi
Blackmore
9:30 AM WOD
60 lbs
15
Angie
Ellis
4:30 PM WOD
55 lbs
16
Brooklyn
Wilson
5:30 PM WOD
35 lbs
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