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Metcon
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
160301 - 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):
28 (11/17)
Workout
160301
Metcon (Weight)
EMOTM for 3 mins
5 DL
1min Rest to increase weight
EMOTM for 3 mins
4 DL
1min Rest to increase weight
EMOTM for 3 mins
3 DL
1 min Rest to increase weight
EMOTM for 3 mins
2 DL
TNG reps not allowed; must drop each time. Score is total poundage moved.
Metcon (Weight)
In 15 minutes complete 5 sets of max effort bench press. You choose the weight for each set; it can be increased, decreased or kept the same. Score is total poundage moved.
Metcon (AMRAP - Reps)
5 min AMRAP
Thusters 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 01, 2016
Male Clients
1
Matt
Clifford
6:30PM OPEN GYM
14250 lbs
315,335,355,385
2
Josh
Langston
4:30 PM WOD
12975 lbs
3
Bryan
Winder
6:00 AM WOD
12870 lbs
225,315,365,405
4
Dan
Stewart
5:00 AM WOD
12440 lbs
5
Bryce
Vanderhorst
4:30 PM WOD
12210 lbs
255, 285, 315, 355
6
Justin
Schelin
5:00 AM WOD
11470 lbs
7
Ryan
Michler
6:00 AM WOD
10840 lbs
8
Chance
Wright
6:00 AM WOD
10800 lbs
9
Chad
Holland
9:30 AM WOD
10340 lbs
10
James
Bennett
9:30 AM WOD
9900 lbs
10
Josh
Vidal
9:30 AM WOD
9900 lbs
Female Clients
1
Christina
Oliekan
6:30PM OPEN GYM
7860 lbs
2
Ann
Schelin
6:00 AM WOD
7515 lbs
3
Olivia
Austin
9:30 AM WOD
7470 lbs
145,175,205,225
4
Becky
Seymour
9:30 AM WOD
6990 lbs
125, 155, 205, 235 1875, 1860, 1845, 1410= 6990
5
Makayla
Hummer
5:30 PM WOD
6420 lbs
125,155,175,185
6
Allison
Smith
4:30 PM WOD
6000 lbs
7
Kristina
Smith
4:30 PM WOD
5940 lbs
8
Korina
Darger
5:00 AM WOD
5850 lbs
115/135/155/185
9
Brooke
Wright
9:30 AM WOD
5700 lbs
105/125/155/205
10
Andrea
Tomlinson
4:30 PM WOD
5590 lbs
11
Shayla
Hummer
5:30 PM WOD
5565 lbs
115,125,150,165
12
Treasa
Anderson
9:30 AM WOD
5460 lbs
13
Jennifer
Iverson
9:30 AM WOD
5080 lbs
14
McKayla
Thornley
4:30 PM WOD
4950 lbs
15
Charo
Shamo
9:30 AM WOD
3990 lbs
85/115/135/155
16
Melissa
Rogers
6:30PM OPEN GYM
2250 lbs
17
Angie
Ellis
9:30 AM WOD
4470 lbs
85,105,125,135
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