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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
151110 - 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):
24 (7/17)
Workout
151110
Metcon (Weight)
Back Squat
In 15 minutes perform
Heavy Set of 15
Heavy Set of 10
Heavy Set of 5
score is barbell weight of the three sets combined
example
15 reps@100lbs
10 reps@125lbs
5 reps @ 150lbs
=375lbs
Metcon (Time)
For Time:
100 back squats 95/65
every time you break or pause for more then 2 seconds in the standing position run 200 meters
20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 10, 2015
Male Clients
1
Bryan
Winder
6:00 AM WOD
765 lbs
2
Josh
Langston
4:30 PM WOD
605 lbs
155/205/245
2
Kamron
Wootton
6:00 AM WOD
605 lbs
3
Boyd
VanDam
4:30 PM WOD
585 lbs
165, 195, 225
4
Justin
Schelin
5:00 AM WOD
545 lbs
5
Bryce
Vanderhorst
9:30 AM WOD
505 lbs
6
Ryan
Michler
6:00 AM WOD
500 lbs
Female Clients
1
Jessica
Langston
5:00 AM WOD
465 lbs
2
Tonya
Foster
9:30 AM WOD
445 lbs
115, 145, 185
3
Brooke
Wright
5:30 PM WOD
395 lbs
115, 135, 145
3
Makayla
Hummer
5:30 PM WOD
395 lbs
#105 #135 #155
4
Olivia
Austin
9:30 AM WOD
360 lbs
95,115,150
5
Lara
Fitts
4:30 PM WOD
355 lbs
6
Julie
Winder
9:30 AM WOD
345 lbs
95,115,135
7
Kaelee
Clifford
6:00 AM WOD
325 lbs
8
Charo
Shamo
4:30 PM WOD
265 lbs
75/85/105
9
Jennifer
Iverson
5:00 AM WOD
255 lbs
9
Katie
Pack
4:30 PM WOD
255 lbs
9
Kristina
Smith
5:00 AM WOD
255 lbs
#65, #85, #105
9
Megan
Hanks
6:00 AM WOD
255 lbs
10
Angie
Ellis
9:30 AM WOD
225 lbs
65/75/85 (easy)
10
Rachel
Hepworth
9:30 AM WOD
225 lbs
10
Robin
Desatoff
9:30 AM WOD
225 lbs
11
Shayla
Hummer
5:30 PM WOD
150 lbs
#75/#85 didn't get to my 5 rep max
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