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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
150716 - 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):
19 (7/12)
Workout
150716
coaches spend 15 minutes on group mobility
Metcon (Time)
3 Rounds
15 Calorie Row
25 Chest To Bar
50 Double Unders
1:00 Rest
*Rest is included in total time
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, July 16, 2015
Male Clients
1
Russell
Cote
4:30 PM WOD
9:18
2
Matt
Clifford
6:00 AM WOD
11:47
#alsobeatInvictusathleteJessica
3
Josh
Langston
5:00 AM WOD
13:19
beat invictus athlete jessica
4
Jared
Jones
6:30PM OPEN GYM
13:42
#alsobeatInvictusathleteandspartanworldchampionchipqualifierjessi...
5
Justin
Schelin
5:00 AM WOD
13:59
6
Chance
Wright
6:00 AM WOD
15:48
Singles
7
Ron
Yetter
5:30 PM WOD
18:10
solid 1st day back
Female Clients
1
Jessica
Langston
5:00 AM WOD
15:00
2
Charo
Shamo
5:30 PM WOD
15:33
3
Tonya
Foster
4:30 PM WOD
16:22
4
Lara
Fitts
4:30 PM WOD
16:57
5
Rachel
Hepworth
9:30 AM WOD
27:43
6
Kaelee
Clifford
6:00 AM WOD
11:37
55 #barbell rows instead of c2b. row & du's. 100 sit ups & du's a...
7
Allison
Smith
9:30 AM WOD
16:48
8
Syndi
Blackmore
6:00 AM WOD
17:10
9
Andrea
Tomlinson
5:00 AM WOD
17:27
pull ups
10
Brooke
Wright
9:30 AM WOD
18:29
red band
11
Julianne
Beecher
9:30 AM WOD
18:39
green band, singles
12
Shania
Merritt
9:30 AM WOD
19:20
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