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Components
Murph
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
170529 - 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 (14/12)
Workout
170529
7:30 and 9:30am classes only. Go at this wod with a partner or on your own.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph
click here
Metcon (Time)
Partner Murph
For time:
800m run (run together)
Then 10 rounds each, alternating entire rounds:
5 pullups
10 pushups
15 air squats
Then:
800m run (run together)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 29, 2017
Male Clients
1
Justin
Smith
6:00 AM WOD
33:07
10,20,30 for 8 1-20,40,60
2
Taylor
Jacobson
6:00 AM WOD
36:34
3
Cory
Ashby
6:00 AM WOD
39:28
12.5 backpack of weights
4
Jared
Jones
6:00 AM WOD
41:21
With 20# vest
5
Mason
Watts
6:00 AM WOD
43:37
(20, 40, 60 ) x 5
6
Russell
Cote
4:30 PM WOD
44:08
Solo. 20# vest. 100, 200, 300 straight through
7
Benjamin
Lee
6:00 AM WOD
50:14
W/Ballistic Vest
8
Freddy
Martinez
6:00 AM WOD
50:59
9
Ryan
Michler
6:00 AM WOD
51:47
with 20lbs vest
10
Justin
Schelin
5:00 AM WOD
54:22
True #25 vest! I'll take that! Decided my other times doing this ...
11
Boyd
VanDam
9:30 AM WOD
55:40
W/ 20# Vest
12
Jonah
Sanders
9:30 AM WOD
58:14
13
Josh
Langston
6:00 AM WOD
1:04:24
14
Gordon
Dotson
9:30 AM WOD
56:32
Female Clients
1
Casee
Richmond
6:00 AM WOD
42:01
2
Ann
Schelin
5:00 AM WOD
49:45
1st x w/ vest!!! So much harder. So much HOTTER!!!!
3
Olivia
Sanders
9:30 AM WOD
54:49
Hotter than hell at 5:30
4
Jessica
Langston
9:30 AM WOD
56:36
#vest
5
Susannah
Stout
6:00 AM WOD
1:01:45
#14 weight vest
6
Jeanette
Campbell
9:30 AM WOD
45:20
1/2 workout - rings - 80% knee pu - 10:05 first mile - 11:20 2nd
7
Olivia
Austin
9:30 AM WOD
45:38
Partner RX
8
Syndi
Blackmore
6:00 AM WOD
50:25
9
Angie
Ellis
9:30 AM WOD
52:20
PLL: new green narrow band PSH: knee. 5/5/15/5. 27:19: 10 rds. 35...
10
Rebecca
McKnight
6:00 AM WOD
52:48
PR! Blue red band and knees
11
Miki
Rowan
9:30 AM WOD
55:55
RX all but push ups
12
Colony
Perry
6:00 AM WOD
1:00:08
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