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Components
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
151005 - 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):
23 (5/18)
Workout
151005
Never Miss a Monday!!!
Metcon (AMRAP - Reps)
6 minute amrap
12 power cleans 135/95
6 H/R push-ups
12 air squats
REST 4 minutes
6 minute amrap
12 power cleans 95/65
6 hspu (ab mat)
12 air squats
after the metcon the strength wod starts exactly 5 minutes after
Metcon (No Measure)
emotm for 5 minutes
3 heavy touch and go power cleans
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2015
Male Clients
1
Russell
Cote
9:30 AM WOD
248 Reps
2
Josh
Langston
4:30 PM WOD
198 Reps
3
Bryan
Winder
9:30 AM WOD
188 Reps
strict HSPU!!!
4
Clark
Harrison
4:30 PM WOD
86 Reps
AMRAP 1 105# bb MODIFIED ohpu amrap 2 75# BB
5
Dave
Howard
6:00 AM WOD
0 Reps
Watched Shelly work out ...try it, it's exhausting!
Female Clients
1
Lara
Fitts
4:30 PM WOD
222 Reps
2
Kaelee
Clifford
6:00 AM WOD
216 Reps
125 heaviest clean
3
Charo
Shamo
5:30 PM WOD
207 Reps
4
Andrea
Tomlinson
4:30 PM WOD
200 Reps
5
Jessica
Langston
4:30 PM WOD
189 Reps
Men's Weight. 155# PC. Fun.
6
Julie
Winder
9:30 AM WOD
185 Reps
3+0, 3+5 kip HSPU
7
Shelly
Howard
6:00 AM WOD
172 Reps
8
Kristina
Smith
4:30 PM WOD
170 Reps
9
Holly
Simmons
5:00 AM WOD
0 Reps
155# PC- Don't know reps
10
Makayla
Hummer
5:30 PM WOD
225 Reps
RX all but hspu!!
11
Haley
Clay
5:00 AM WOD
199 Reps
No strength wod, just the metcon.
12
Olivia
Austin
9:30 AM WOD
168 Reps
RX everything but lil HSPU
13
Melissa
Rogers
4:30 PM WOD
167 Reps
14
Miki
Rowan
5:30 PM WOD
163 Reps
95 and 65 lb cleans Wimpy hspu
15
Dawn
Hansen
9:30 AM WOD
150 Reps
rxed all but hspu, heaviest PC 105.
16
Megan
Hanks
6:00 AM WOD
144 Reps
65#, 2 ab mat HSPU
17
Candus
Tibbitts
9:30 AM WOD
138 Reps
75lbs wall walk up
18
Brooke
Wright
9:30 AM WOD
130 Reps
all rx except hspu... and maybe pushups. I tried though, Kaelee
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