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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
160519 - 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):
19 (8/11)
Workout
160519
Metcon (Time)
For Time:
21 hand stand pushups (ab mat)
21 kb swings 53/35
3 rope climbs
15 hand stand pushups
15 kb swings
3 rope climbs
9 hand stand pushups
9 kb swings
3 rope climb
If you modify the workout double the kb swings each round (42/30/18)
If you finish in under 14:00 minute at RX standards then add RX Plus Bonus work of:
500 meter row and 10 kb swings at:
100m/200m/300m/400m/500m marks, Included for time:
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 19, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
10:20
2
Russell
Cote
5:00 AM WOD
11:40
Legless rope climbs.
3
Dan
Stewart
5:00 AM WOD
12:00
4
Justin
Schelin
5:00 AM WOD
13:23
5
Matt
Clifford
4:30 PM WOD
13:32
6
Kamron
Wootton
6:00 AM WOD
14:56
7
Josh
Langston
6:00 AM WOD
19:22
8
Bryan
Winder
6:00 AM WOD
0:00
Couldn't finish the last Rope climb
Female Clients
1
Kaelee
Clifford
4:30 PM WOD
15:31
2
Jessica
Langston
4:30 PM WOD
18:09
...Someday...
3
Korina
Darger
5:00 AM WOD
20:44
4
Shayla
Hummer
4:30 PM WOD
7:33
5
Christina
Oliekan
4:30 PM WOD
8:36
hand stand hold 2 sec per rep, 26# kbs modified climb
6
Angie
Ellis
9:30 AM WOD
12:08
35 strict, 26kb, mod rope. plus=18:35
7
Olivia
Austin
9:30 AM WOD
14:50
45# plate HSPU rx KB 1 almost rope climb a round
8
Robin
Desatoff
9:30 AM WOD
14:51
45# HSPU, mod rope
9
Makayla
Hummer
4:30 PM WOD
18:00
No rope climbs yet nut RX plus rowing adn KB
10
Candus
Tibbitts
9:30 AM WOD
18:18
26lb kb
11
Rachel
Hepworth
9:30 AM WOD
30:00
2 rope climbs, lots of 1/2climbs
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