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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
151130 - 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):
33 (12/21)
Workout
151130
Normal class schedule 5/6/9:30AM-4:30/5:30PM
Metcon (AMRAP - Reps)
3 minute amrap
Burpees (25lb plate)
rest 3 minutes
3 minute amrap
Power Cleans 115/75
rest 3 minutes
8 minute amrap
100 Kettle Bell Swings 53/35 and with remaining time
Push Jerks 115/75
rest 3 minutes
1 attempt at max unbroken wall balls 20/14
score is total reps.
KBS do not count toward reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
182 Reps
2
Josh
Langston
4:30 PM WOD
161 Reps
47/44/30/40
3
Jared
Jones
4:30 PM WOD
148 Reps
46-43-21-38 2 mins rest
4
Gordie
Dotson
4:30 PM WOD
147 Reps
5
Matt
Clifford
4:30 PM WOD
145 Reps
50,40,20,35
6
Justin
Schelin
5:00 AM WOD
141 Reps
7
Bryce
Vanderhorst
9:30 AM WOD
124 Reps
8
Bryan
Winder
9:30 AM WOD
121 Reps
9
Russell
Cote
4:30 PM WOD
115 Reps
41 burpees 74 wallballs. Fell asleep during the rest of the wod.
10
Ron
Yetter
4:30 PM WOD
45 Reps
hammer strong
11
Clark
Harrison
4:30 PM WOD
133 Reps
85# PCs; 65# PJs; 44# KB; 14# WBs
12
Gordon
Dotson
4:30 PM WOD
132 Reps
95#
Female Clients
1
Jessica
Langston
4:30 PM WOD
168 Reps
115#/44#
2
Kaelee
Clifford
5:00 AM WOD
157 Reps
46, 37, 34, 40
3
Becky
Seymour
9:30 AM WOD
152 Reps
40, 43, 27, 42
4
Tonya
Foster
4:30 PM WOD
150 Reps
49, 42, 29, 30
5
Shelly
Howard
5:00 AM WOD
141 Reps
42,45,19, 35 wb's
6
Makayla
Hummer
4:30 PM WOD
134 Reps
46,39,28,21
7
Lara
Fitts
4:30 PM WOD
128 Reps
8
Brooke
Wright
9:30 AM WOD
111 Reps
33 32 3 43
8
Melissa
Rogers
4:30 PM WOD
111 Reps
9
Olivia
Austin
9:30 AM WOD
107 Reps
10
Allison
Smith
4:30 PM WOD
106 Reps
11
Jennifer
Iverson
9:30 AM WOD
75 Reps
12
Korina
Darger
9:30 AM WOD
148 Reps
43WB 55#OF 28PJ 33PC 44 BUR
13
Shayla
Hummer
5:30 PM WOD
113 Reps
41,25#75,22#55,and 25WB
14
Angie
Ellis
4:30 PM WOD
105 Reps
33/38@65#/15@55#/20
15
Jessica
Jensen
5:00 AM WOD
102 Reps
#55 PC #35 KB #65 PJ 33 WB
16
Brooklyn
Wilson
4:30 PM WOD
101 Reps
40,32,19,10 35# clean s and jerks 8kilo kb
17
Brittany
Dotson
4:30 PM WOD
97 Reps
#65, #26 KB
18
Syndi
Blackmore
9:30 AM WOD
96 Reps
19
Robin
Desatoff
9:30 AM WOD
73 Reps
All RX except kb#26
20
LuAnn
Dotson
4:30 PM WOD
0 Reps
did awesome
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