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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
160315 - 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):
21 (7/14)
Workout
160315
Metcon (No Measure)
E2M FOR 4 ROUNDS
10 DEAD LIFTS
10 WALL BALLS 20/14
INCREASE WEIGHT EACH ROUND
95/65 - 135/95 - 165/115 - 205/145
Metcon (Weight)
E2M FOR 3 ROUNDS
5 DEAD LIFTS
*SCORE IS TOTAL WEIGHT LIFTED
EXAMPLE- 15X200LBS=3000LBS
Metcon (AMRAP - Reps)
6 MINUTE AMRAP
20 DEAD LIFTS 135/95
20 WALL BALLS 20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 15, 2016
Male Clients
1
Bryan
Winder
6:00 AM WOD
6075 lbs
405lbs all 3 rounds..🏋🏼
2
Josh
Langston
4:30 PM WOD
4775 lbs
3
Chad
Holland
9:30 AM WOD
4725 lbs
3
Dan
Stewart
5:00 AM WOD
4725 lbs
3
Josh
Vidal
9:30 AM WOD
4725 lbs
4
Chance
Wright
6:00 AM WOD
4475 lbs
5
Justin
Schelin
5:00 AM WOD
4025 lbs
225, 275, 315
Female Clients
1
Jessica
Langston
4:30 PM WOD
3625 lbs
I lifted some weight. Idk
2
Christina
Oliekan
5:30 PM WOD
3425 lbs
3
Olivia
Austin
6:00 AM WOD
3375 lbs
195,225,255
4
Tonya
Foster
9:30 AM WOD
2975 lbs
145, 195, 255(3)
5
Lara
Fitts
4:30 PM WOD
2800 lbs
165, 195, 200
6
Brooke
Wright
9:30 AM WOD
2725 lbs
175, 185, 185
6
Korina
Darger
9:30 AM WOD
2725 lbs
175#185#185#
7
Jennifer
Iverson
9:30 AM WOD
2625 lbs
8
Katie
Pack
5:30 PM WOD
2475 lbs
9
Miki
Rowan
4:30 PM WOD
2400 lbs
5X150, 5X160, 5X170
10
Rachel
Hepworth
4:30 PM WOD
2025 lbs
11
Shayla
Hummer
5:30 PM WOD
1400 lbs
115, 135, 145
12
Kimberly
Skinner
6:00 AM WOD
2025 lbs
13
McKayla
Thornley
5:30 PM WOD
1875 lbs
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