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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
150702 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
10:30 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):
23 (10/13)
Workout
150702
Coaches spend 12-15 minutes on mobility.
Metcon (AMRAP - Rounds)
E3M for 7 Rounds
10 Kb Swings 53/44
40 Dub's
10 Wall Balls 20/14
RX PLUS @15reps
Rest is the remaining time within the 3 minute cycle. Skip the next round if you cannot complete the work inside of 3 minutes on any given round. Only RX if you finish every round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 02, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
7 Rounds
1
Josh
Langston
5:00 AM WOD
7 Rounds
1
Kamron
Wootton
6:00 AM WOD
7 Rounds
1
Matthew
Olsen
9:30 AM WOD
7 Rounds
2
Jared
Jones
4:30 PM WOD
5 Rounds
5 RX+, 2Rx. 70#kb 11" wb
3
Ryan
Michler
6:00 AM WOD
3 Rounds
All other rounds Rx'd
4
Gordon
Dotson
9:30 AM WOD
7 Rounds
5
Dave
Howard
6:00 AM WOD
6 Rounds
PR DU'S, 40 unbroken first 2 rounds
6
Bryan
Winder
6:00 AM WOD
7 Rounds
sit ups no DU'S
6
Chance
Wright
6:00 AM WOD
7 Rounds
Singles.
Female Clients
1
Korina
Darger
5:00 AM WOD
7 Rounds
1
Tonya
Foster
4:30 PM WOD
7 Rounds
Last 2 rd. were mentally tough!
2
Brooke
Wright
6:00 AM WOD
7 Rounds
2 minutes each round +/- 5 seconds
2
Megan
Hanks
4:30 PM WOD
7 Rounds
1 round +
3
Allison
Smith
9:30 AM WOD
7 Rounds
3
Dawn
Hansen
10:30 AM WOD
7 Rounds
singles...
3
Jana
Tilton
6:00 AM WOD
7 Rounds
Singles. 35#
3
Kaelee
Clifford
6:00 AM WOD
7 Rounds
same rep scheme: 95# back squats, du's, sit ups
3
Kristen
Dotson
9:30 AM WOD
7 Rounds
3
Melissa
Rogers
9:30 AM WOD
7 Rounds
3
Syndi
Blackmore
9:30 AM WOD
7 Rounds
4
Lara
Fitts
4:30 PM WOD
6 Rounds
RX plus... Couldn't breath!!!
5
Jennifer
Iverson
9:30 AM WOD
0 Rounds
shane rocks
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