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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
151102 - 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):
26 (6/20)
Workout
151102
Metcon (AMRAP - Reps)
warm up wod
emotm for 10 minutes
even- 10 burpees
odd- 10 wall balls 20/14
Metcon (Time)
For Time:
15 power cleans
25 wall balls
then
5 rounds of
5 pullups
10 dead lift
then
15 power cleans
25 wall balls
RX 135/95-20/14
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 02, 2015
Male Clients
1
Bryan
Winder
6:00 AM WOD
100 Reps
1
Gordie
Dotson
5:30 PM WOD
100 Reps
1
Justin
Schelin
5:00 AM WOD
100 Reps
1
Kamron
Wootton
6:00 AM WOD
100 Reps
1
Ryan
Michler
6:00 AM WOD
100 Reps
2
Clark
Harrison
4:30 PM WOD
100 Reps
Female Clients
1
Allison
Smith
4:30 PM WOD
100 Reps
1
Andrea
Tomlinson
4:30 PM WOD
100 Reps
1
Charo
Shamo
5:30 PM WOD
100 Reps
1
Jessica
Langston
5:00 AM WOD
100 Reps
1
Katie
Pack
4:30 PM WOD
100 Reps
1
Kristina
Smith
4:30 PM WOD
100 Reps
1
Lara
Fitts
4:30 PM WOD
100 Reps
1
Makayla
Hummer
5:30 PM WOD
100 Reps
1
Miki
Rowan
4:30 PM WOD
100 Reps
1
Olivia
Austin
9:30 AM WOD
100 Reps
1
Shayla
Hummer
5:30 PM WOD
100 Reps
1
Tonya
Foster
4:30 PM WOD
100 Reps
1
Treasa
Anderson
9:30 AM WOD
100 Reps
2
Julie
Winder
9:30 AM WOD
95 Reps
3
Jennifer
Iverson
9:30 AM WOD
90 Reps
4
Angie
Ellis
5:30 PM WOD
100 Reps
kbs 26#
4
Haley
Clay
5:00 AM WOD
100 Reps
4
Korina
Darger
9:30 AM WOD
100 Reps
pushups, 10#WB
4
Melissa
Rogers
5:30 PM WOD
100 Reps
5
Robin
Desatoff
9:30 AM WOD
74 Reps
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