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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
160201 - 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):
32 (10/22)
Workout
160201
Metcon (No Measure)
E2M for 5 cycles
20 second hollow hold
15 situps
10 wall balls
Metcon (Weight)
With a 14 minute decending clock perform:
5 rounds
10 wall balls
80 foot bear crawl (wall to rig and back)
3 power cleans 95/65
With any remaming time establish a one rep max power clean. Score is 1RM PC
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 01, 2016
Male Clients
1
Gordie
Dotson
5:30 PM WOD
275 lbs
2
Josh
Langston
4:30 PM WOD
255 lbs
3
Benjamin
Lee
4:30 PM WOD
235 lbs
4
Bryan
Winder
9:30 AM WOD
225 lbs
5
Jared
Jones
4:30 PM WOD
220 lbs
6
Ryan
Michler
6:00 AM WOD
215 lbs
7
Gordon
Dotson
4:30 PM WOD
205 lbs
8
Dave
Howard
6:00 AM WOD
185 lbs
9
McCoy
Kroff
5:00 AM WOD
165 lbs
10
Clark
Harrison
4:30 PM WOD
145 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
175 lbs
180 After.
1
Tonya
Foster
4:30 PM WOD
175 lbs
2
Becky
Seymour
4:30 PM WOD
160 lbs
3
Haley
Clay
5:00 AM WOD
155 lbs
3
Kaelee
Clifford
5:30 PM WOD
155 lbs
3
Shelly
Howard
6:00 AM WOD
155 lbs
4
Ann
Schelin
5:00 AM WOD
145 lbs
wimpy
5
Makayla
Hummer
5:30 PM WOD
140 lbs
6
Andrea
Tomlinson
4:30 PM WOD
135 lbs
6
Julie
Winder
9:30 AM WOD
135 lbs
6
Kristina
Smith
9:30 AM WOD
135 lbs
6
Lara
Fitts
4:30 PM WOD
135 lbs
6
Shania
Merritt
9:30 AM WOD
135 lbs
7
Jennifer
Iverson
9:30 AM WOD
125 lbs
8
Korina
Darger
9:30 AM WOD
120 lbs
9
Miki
Rowan
4:30 PM WOD
115 lbs
10
McKayla
Thornley
5:30 PM WOD
110 lbs
11
Treasa
Anderson
5:30 PM WOD
105 lbs
12
Shayla
Hummer
5:30 PM WOD
100 lbs
13
Angie
Ellis
4:30 PM WOD
85 lbs
13
Robin
Desatoff
9:30 AM WOD
85 lbs
14
Charo
Shamo
4:30 PM WOD
105 lbs
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