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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
150723 - 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 (8/11)
Workout
150723
coaches spend 12-15 minutes on mobility
Metcon (AMRAP - Reps)
7 minute AMRAP
10 med ball v-ups 20/14
10 push-ups
10 jumping lunges
rest 3 minutes
7 minute AMRAP
10 burpees
10 get-up sit-ups
10 pistols (5R/5L)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 23, 2015
Male Clients
1
Taylor
Jacobson
5:00 AM WOD
330 Reps
2
Boyd
VanDam
9:30 AM WOD
319 Reps
7+25, 2+24
3
Matt
Clifford
9:30 AM WOD
313 Reps
7+6,2+27
4
Dave
Howard
6:00 AM WOD
275 Reps
6+15 1st, 2+20 2nd
5
Matthew
Olsen
5:30 PM WOD
270 Reps
6
Benjamin
Lee
4:30 PM WOD
262 Reps
asst get up/ 30" box step up
7
Gordon
Dotson
9:30 AM WOD
252 Reps
8
Ron
Yetter
5:30 PM WOD
6 Reps
Female Clients
1
Charo
Shamo
5:30 PM WOD
284 Reps
2
Korina
Darger
5:00 AM WOD
217 Reps
4+8 then 2+29
3
Shelly
Howard
6:00 AM WOD
213 Reps
I stink at pushups!
3
Tonya
Foster
4:30 PM WOD
213 Reps
4+2, 3+1
4
Kaelee
Clifford
9:30 AM WOD
195 Reps
RX baby! 3+8, 3+7
5
Melissa
Rogers
9:30 AM WOD
254 Reps
6
Miki
Rowan
5:30 PM WOD
242 Reps
girl push up rings on pistyols
7
Brooke
Wright
9:30 AM WOD
182 Reps
knee pushups, green band on pistols
8
Cynthia
Martinez
9:30 AM WOD
180 Reps
120. 60.
9
Olivia
Austin
9:30 AM WOD
169 Reps
RX everything but pistols
10
Lynn
Bufka
9:30 AM WOD
76 Reps
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