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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
161115 - 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):
21 (8/13)
Workout
161115
Metcon (Weight)
3 rounds
1st minute 15 wallballs 20/14
2nd minute 15 wall balls
3rd minute 15 wall balls
4th-5th minute bar complex of
3 dead lifts, 3 hang power cleans.
Build to heavist complex, Only RX if all rounds of wall balls are completed.
Metcon (AMRAP - Reps)
At the 20 minute mark:
4 minute amrap
15 wall balls 20/14
10 dead lifts
5 hang power cleans
RX 135/95
RXP 185/125
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 15, 2016
Male Clients
1
Josh
Langston
4:30 PM WOD
225 lbs
2
Mason
Watts
6:00 AM WOD
205 lbs
2
Russell
Cote
4:30 PM WOD
205 lbs
3
Benjamin
Lee
4:30 PM WOD
185 lbs
3
Justin
Schelin
5:00 AM WOD
185 lbs
missed 205
3
Ryan
Michler
6:00 AM WOD
185 lbs
4
Matt
Clifford
6:00 AM WOD
215 lbs
12 stPulls EMOTM
5
Cody
Paletta
4:30 PM WOD
80 lbs
Female Clients
1
Jessica
Langston
4:30 PM WOD
170 lbs
20#
2
Ann
Schelin
5:00 AM WOD
145 lbs
wanted to get that 150#
3
Susannah
Stout
4:30 PM WOD
140 lbs
4
Jaci
Watts
9:30 AM WOD
135 lbs
4
Makayla
Hummer
4:30 PM WOD
135 lbs
oh my heck!
4
Olivia
Sanders
4:30 PM WOD
135 lbs
Should've gone heavier
5
Olivia
Austin
9:30 AM WOD
125 lbs
20# ball
6
Casee
Richmond
5:00 AM WOD
105 lbs
6
Kat
Allen
5:00 AM WOD
105 lbs
7
Candus
Tibbitts
5:00 AM WOD
100 lbs
8
Miki
Rowan
4:30 PM WOD
85 lbs
9
Natalie
Bray
5:00 AM WOD
65 lbs
10
Danielle
Davis
5:00 AM WOD
40 lbs
Only did about 10 wall balls each round with 10# ball
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