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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
160701 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
160701
Metcon (Time)
"Girls just wanna have fun"
21 Dead Lifs 225/155
21 hspu (ab mat)
21 kb swings 53/35
12 pullups
400 meter run
15 Dead Lifts
15 hspu
21 kb swings
12 pullups
400 meter run
9 Dead Lifts
9 hspu
21 kb swings
12 pullups
400 meter run
35 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 01, 2016
Male Clients
1
Shane
Clay
9:30 AM WOD
14:45
2
Dan
Stewart
5:00 AM WOD
15:26
3
Justin
Schelin
4:30 PM WOD
17:13
4
Jared
Jones
4:30 PM WOD
18:54
Holy Shitballs
5
Anthony
Allen
5:00 AM WOD
32:45
Kicked my butt!
Female Clients
1
Jessica
Langston
9:30 AM WOD
22:06
53# kb. Hspu.. Someday. So hard.
2
Jennifer
Iverson
9:30 AM WOD
33:25
3
Kat
Allen
5:00 AM WOD
21:20
105# Box push ups, band assisted pull ups
4
Melissa
Rogers
9:30 AM WOD
22:35
5
Haley
Clay
9:30 AM WOD
24:08
125 lbs
6
Candus
Tibbitts
5:00 AM WOD
30:01
125lbs grn bnd hspu mod
7
Olivia
Austin
9:30 AM WOD
30:52
RX DL KB most of my PU mod HSPU rowed
8
Kristina
Smith
5:00 AM WOD
33:05
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