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Metcon
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
150708 - 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):
27 (8/19)
Workout
150708
Metcon (Time)
sprint wod
2 rounds
50 sit-ups
20 Russian twist 44/26
6 minute time cap
Metcon (Time)
3 Rounds for time:
250m Row
12 Squat Snatches 115/75
21 Box Jumps 24/20
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video library
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Whiteboard:
Wednesday, July 08, 2015
Male Clients
1
Dave
Howard
6:00 AM WOD
2:49
Sub 3 was the goal :)
2
Taylor
Jacobson
6:00 AM WOD
3:31
3
Ryan
Michler
6:00 AM WOD
3:48
4
Benjamin
Lee
9:30 AM WOD
4:05
5
Josh
Langston
5:30 PM WOD
4:20
6
Bryan
Winder
4:30 PM WOD
4:34
7
Gordon
Dotson
9:30 AM WOD
4:52
8
Dan
Stewart
5:00 AM WOD
6:00
...was hoping to make the time cap :(
Female Clients
1
Andrea
Tomlinson
4:30 PM WOD
3:04
2
Tonya
Foster
4:30 PM WOD
3:24
3
Melissa
Rogers
9:30 AM WOD
3:28
4
Melanie
Cowden
9:30 AM WOD
3:38
5
Emily
Wilson
4:30 PM WOD
3:41
6
Lara
Fitts
4:30 PM WOD
3:43
7
Megan
Hanks
6:00 AM WOD
3:46
8
Haley
Clay
6:00 AM WOD
3:59
8
Haley
Clay
9:30 AM WOD
3:59
9
Kaelee
Clifford
6:00 AM WOD
4:05
10
Jennifer
Iverson
6:00 AM WOD
4:09
11
Rachel
Hepworth
6:00 AM WOD
4:14
12
Shelly
Howard
6:00 AM WOD
4:20
13
Allison
Smith
9:30 AM WOD
5:09
14
Karrie
Nielson
5:00 AM WOD
5:23
15
Olivia
Austin
9:30 AM WOD
5:35
16
Syndi
Blackmore
9:30 AM WOD
4:40
17
Miki
Rowan
4:30 PM WOD
4:43
18
Danielle
Davis
10:30 AM WOD
6:00
At 6minute cap I only had 31 sit ups in second round
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