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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
160411 - 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
160411
Metcon (Weight)
E90s for 5 rounds
5 thrusters
Add weight throughout, score is heaviest unbroken 1x5 set from the floor.
Metcon (AMRAP - Reps)
2 minute amrap
8 wallballs 20/14
8 pull-ups
rest 2 minutes
2 minute amrap
8 thrusters 95/65
8 pull-ups
rest 2 minutes
7 minute amrap
20 thruster 135/95
Max reps wall balls
Score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 11, 2016
Male Clients
1
Kamron
Wootton
6:00 AM WOD
185 lbs
1
Matt
Clifford
4:30 PM WOD
185 lbs
105,125,145,165,185
2
Bryan
Winder
9:30 AM WOD
175 lbs
2
Russell
Cote
4:30 PM WOD
175 lbs
Attempted 185
3
Justin
Schelin
5:00 AM WOD
165 lbs
4
Benjamin
Lee
4:30 PM WOD
155 lbs
5
Dave
Howard
6:00 AM WOD
145 lbs
5
Shane
Clay
4:30 PM WOD
145 lbs
6
James
Bennett
5:00 AM WOD
125 lbs
7
Gordon
Dotson
6:00 AM WOD
115 lbs
8
Clark
Harrison
4:30 PM WOD
85 lbs
Female Clients
1
Tonya
Foster
4:30 PM WOD
125 lbs
2
Andrea
Tomlinson
4:30 PM WOD
115 lbs
2
Olivia
Austin
9:30 AM WOD
115 lbs
2
Shelly
Howard
6:00 AM WOD
115 lbs
3
Kaelee
Clifford
6:00 AM WOD
105 lbs
4
Makayla
Hummer
5:30 PM WOD
90 lbs
5
Jennifer
Iverson
9:30 AM WOD
75 lbs
5
Kristina
Smith
9:30 AM WOD
75 lbs
5
Shayla
Hummer
5:30 PM WOD
75 lbs
6
June
Anderson
5:30 PM WOD
70 lbs
6
Saige
Anderson
5:30 PM WOD
70 lbs
7
Christina
Oliekan
4:30 PM WOD
65 lbs
Push press. Same weight the whole time
7
Kimberly
Skinner
5:00 AM WOD
65 lbs
7
Melissa
Rogers
4:30 PM WOD
65 lbs
7
Miki
Rowan
4:30 PM WOD
65 lbs
All rounds at 65.
8
Angie
Ellis
4:30 PM WOD
55 lbs
Kinda ow
8
Syndi
Blackmore
9:30 AM WOD
55 lbs
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