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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
170915 - 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):
19 (8/11)
Workout
170915
Metcon (AMRAP - Reps)
With a up clock:
3 rounds:
In 2 minutes perform:
15 kb swings
15 wall balls 20/14
then: max effort pull-ups
rest 2 minutes
*No RXP option on this part
*score is total WB's/ Kb's/ PU's
Metcon (Time)
At the 14 minute mark
3 Rounds For time:
15 kb swings 53/35
15 wall balls 20/14
15 pull-ups
RXP 70/53 & C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 15, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
187 Reps
67, 60, 60
2
Matt
Clifford
6:00 AM WOD
158 Reps
25,23,20
3
Josh
Langston
4:30 PM WOD
131 Reps
4
Benjamin
Lee
4:30 PM WOD
130 Reps
5
Luke
Robinson
4:30 PM WOD
121 Reps
6
Gordon
Dotson
6:00 AM WOD
119 Reps
7
David
Sanders
6:00 AM WOD
118 Reps
52
8
Clark
Harrison
4:30 PM WOD
135 Reps
Female Clients
1
Casee
Richmond
4:30 PM WOD
155 Reps
2
Jessica
Langston
4:30 PM WOD
147 Reps
44# kb 20# wb
3
Olivia
Sanders
4:30 PM WOD
133 Reps
4
Miki
Rowan
4:30 PM WOD
126 Reps
12,12,12pullup
5
Brooke
Wright
9:30 AM WOD
111 Reps
7-8-6
6
Jocelyn
Sackett
9:30 AM WOD
99 Reps
7
Charo
Shamo
4:30 PM WOD
139 Reps
8
Tricia
Michler
5:00 AM WOD
118 Reps
45-45-28 banded PU
9
Syndi
Blackmore
9:30 AM WOD
114 Reps
10
Dawn
Hansen
9:30 AM WOD
110 Reps
11
Angie
Ellis
9:30 AM WOD
39 Reps
10 wb. 8kb gree band
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