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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
170515 - 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
170515
Never miss a freaking Monday!!
Metcon (AMRAP - Rounds and Reps)
RX option
25 minute amrap
1,200-m run
Then:
4 handstand push-ups (ab mat)
8 pull-ups
12 squats
score is total rounds and reps of the triplet
Metcon (AMRAP - Rounds and Reps)
RX Plus option
**Regional Event 1
For time, wearing a weight vest 20/14lb
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups ( level floor)
8 chest-to-bar pull-ups
12 squats
25 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 15, 2017
Male Clients
1
Cory
Ashby
6:00 AM WOD
20 + 0
2
Josh
Langston
6:00 AM WOD
11 + 4
3
Chance
Wright
5:00 AM WOD
9 + 10
4
Justin
Schelin
5:00 AM WOD
9 + 8
Ran w/ Vest but CTB PU/ SHSPU
5
James
Bennett
9:30 AM WOD
8 + 9
6
Burke
Pemberton
5:00 AM WOD
7 + 0
7
Benjamin
Lee
9:30 AM WOD
12 + 0
Hotel gym- 30 min, Mod STHSPU, Lat Pull down
Female Clients
1
Casee
Richmond
5:00 AM WOD
17 + 1
2
Olivia
Sanders
4:30 PM WOD
12 + 8
15 lb plates on hspu
3
Susannah
Stout
9:30 AM WOD
10 + 4
4
Miki
Rowan
4:30 PM WOD
7 + 3
First RX hspus! 7min.run
5
Charo
Shamo
4:30 PM WOD
10 + 16
Row 1400
6
Cherie
Santiago
9:30 AM WOD
10 + 4
red band sometimes
6
Shayla
Hummer
5:30 PM WOD
10 + 4
7
Shelly
Howard
6:00 AM WOD
9 + 7
Mod HSPU
8
Lacie
VanDam
9:30 AM WOD
8 + 3
hspu 25 plate
9
Heidi
Lewis
9:30 AM WOD
8 + 2
10
Brianna
Dummar
5:00 AM WOD
6 + 4
Push-ups, ring rows
11
Jaci
Watts
4:30 PM WOD
5 + 1
Rx all but rowed 1400meter
12
Olivia
Austin
9:30 AM WOD
4 + 4
rx everything but some hspu heels weren't on the wall when I lock...
13
Jessica
Langston
4:30 PM WOD
0 + 0
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