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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
151116 - 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):
32 (12/20)
Workout
151116
Never miss a Monday!
Metcon (No Measure)
strength
emotm for 5 minutes
1 squat clean
2 front squat
Add weight throughout as desired. Work on speed under the bar and catching in the hole of your squat.
Metcon (Time)
FT:
50 toes to bar
then:
30 rounds of
1 squat clean 115/75
1 burpee
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 16, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
9:41
2
Justin
Schelin
5:00 AM WOD
9:47
3
Bryce
Vanderhorst
9:30 AM WOD
10:06
4
Boyd
VanDam
4:30 PM WOD
10:08
5
Chance
Wright
9:30 AM WOD
10:56
6
Gordie
Dotson
9:30 AM WOD
11:06
#135 PC
6
Jared
Jones
4:30 PM WOD
11:06
T2b sucked
7
Russell
Cote
4:30 PM WOD
13:35
60 Cal row 50 ttb 155# sc
8
Ryan
Michler
6:00 AM WOD
14:44
9
Bryan
Winder
9:30 AM WOD
11:09
last 25 K2E worked on kip
10
Clark
Harrison
4:30 PM WOD
11:35
modified TTB
11
Jackson
Reese
6:00 AM WOD
12:27
Female Clients
1
Jessica
Langston
4:30 PM WOD
10:08
115#
2
Lara
Fitts
4:30 PM WOD
10:37
3
Kaelee
Clifford
6:00 AM WOD
12:06
4
Haley
Clay
5:00 AM WOD
12:23
👍
5
Kristina
Smith
4:30 PM WOD
12:24
6
Melissa
Rogers
4:30 PM WOD
14:15
7
Makayla
Hummer
5:30 PM WOD
8:28
High knee ups, RX rest
8
Christina
Oliekan
4:30 PM WOD
9:40
85# power clean, 50 cal row
9
Rachel
Hepworth
4:30 PM WOD
10:18
#65
10
Olivia
Austin
9:30 AM WOD
10:22
mod T2B rx rest
11
Korina
Darger
9:30 AM WOD
10:35
2 rnds of 30WB 30KBswings 100DUs
12
Allison
Smith
4:30 PM WOD
11:21
13
Shayla
Hummer
5:30 PM WOD
11:34
#65lb
14
Katie
Pack
4:30 PM WOD
12:47
15
Becky
Seymour
9:30 AM WOD
13:03
Just 85# cleans. And halfsies on ttb . :)
16
Angie
Ellis
4:30 PM WOD
13:52
65#
17
Miki
Rowan
5:30 PM WOD
13:58
75 lbs, knees to chest
18
Brooke
Wright
9:30 AM WOD
15:13
mod ttb
19
Brittany
Dotson
9:30 AM WOD
15:35
#55
20
Robin
Desatoff
9:30 AM WOD
17:49
#55, mostly knee ups
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