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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
160422 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (7/11)
Workout
160422
Metcon (AMRAP - Reps)
emotm for 12 minutes
1st- 15 wall balls
2nd 30 dub's
3rd-15 pullups
score is total reps, with a possible of 240 reps if you never skip a rep.
coaches.. keep a running up clock and Metcon #2 starts at the 17 minute mark.
Metcon (AMRAP - Reps)
emotm up to 20 minutes..
RX option-10 wall balls
RX plus option 15 wall balls
20/14
Which ever option you start with, you must stay with.
If you miss a rep in under 5 rounds
50 BURPEE PENALTY
If you miss a rep in under 10 rounds
25 BURPEE PENALTY
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 22, 2016
Male Clients
1
Boyd
VanDam
9:30 AM WOD
240 Reps
1
Justin
Schelin
4:30 PM WOD
240 Reps
1
Matt
Clifford
4:30 PM WOD
240 Reps
1
Russell
Cote
4:30 PM WOD
240 Reps
1
Shane
Clay
4:30 PM WOD
240 Reps
2
Benjamin
Lee
4:30 PM WOD
226 Reps
3
Chance
Wright
6:00 AM WOD
0 Reps
dnf suck at dub
Female Clients
1
Charo
Shamo
4:30 PM WOD
240 Reps
1
Jessica
Langston
5:00 AM WOD
240 Reps
#20lbs
1
Kaelee
Clifford
9:30 AM WOD
240 Reps
2
Korina
Darger
5:00 AM WOD
232 Reps
3
Brooke
Wright
4:30 PM WOD
207 Reps
Not all pull-ups
4
Angie
Ellis
4:30 PM WOD
240 Reps
green band, mostly singles, 14wb
4
Kimberly
Skinner
5:00 AM WOD
240 Reps
3x1 singles
4
Kristina
Smith
4:30 PM WOD
240 Reps
4
Rachel
Hepworth
4:30 PM WOD
240 Reps
Push ups
5
Julie
Winder
9:30 AM WOD
225 Reps
RX all but did push ups on last 2 rounds because of tape ripping
6
Olivia
Austin
9:30 AM WOD
128 Reps
worked on DU an stict banded PU
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