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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
150709 - 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):
24 (7/17)
Workout
150709
Coaches spend 12-15 minutes on mobility.
Metcon (Time)
800 meter Run
100 Squats
80 KB Swings 53/35
60 Push-Ups
40 Pull-Ups
Want to see some of these movements in action? Check out our
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Whiteboard:
Thursday, July 09, 2015
Male Clients
1
Justin
Schelin
5:00 AM WOD
12:23
2
Kamron
Wootton
9:30 AM WOD
13:09
3
Dan
Stewart
5:00 AM WOD
14:32
4
Jared
Jones
4:30 PM WOD
16:47
5
Josh
Langston
5:00 AM WOD
18:37
6
Gordon
Dotson
9:30 AM WOD
21:28
7
Ron
Yetter
5:30 PM WOD
21:11
Female Clients
1
Jessica
Langston
9:30 AM WOD
15:34
2
Charo
Shamo
5:30 PM WOD
18:46
3
Tonya
Foster
4:30 PM WOD
18:55
4
Korina
Darger
5:00 AM WOD
20:20
fun-ish!
5
Rachel
Hepworth
5:00 AM WOD
21:49
6
Haley
Clay
5:00 AM WOD
24:03
7
Andrea
Tomlinson
4:30 PM WOD
19:10
26kb
8
Melissa
Rogers
9:30 AM WOD
19:37
9
Tricia
Michler
5:00 AM WOD
20:57
Rx all but pull-ups
10
Allison
Smith
10:30 AM WOD
21:07
11
Megan
Hanks
5:00 AM WOD
21:14
RX all but pull-ups. Story of my life
12
Miki
Rowan
10:30 AM WOD
21:45
light orange band 26 lb kb
13
Olivia
Austin
9:30 AM WOD
22:53
mod push ups and pull ups
14
Robin
Desatoff
4:30 PM WOD
24:05
Green band, girl pull-ups, 16# kb
15
Kristen
Dotson
5:30 PM WOD
24:41
16
Jana
Tilton
6:00 AM WOD
25:24
Arms are falling off...
17
Julianne
Beecher
9:30 AM WOD
26:00
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