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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
160804 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 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):
22 (9/13)
Workout
160804
Mobility wod at 530pm
Metcon (Time)
For time:
3x400 meter sprint, rest 2 min after each run
Then:
150 dub's
100 situps
75 pushups
3x1 singles
30 minute time cap
Do rest 2 minutes after the 3rd run because I want you to push the runs.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 04, 2016
Male Clients
1
Dan
Stewart
5:00 AM WOD
18:45
2
Matt
Clifford
6:00 AM WOD
19:33
3
Taylor
Jacobson
4:30 PM WOD
20:46
4
Jim
Clark
9:30 AM WOD
22:15
5
Boyd
VanDam
9:30 AM WOD
22:53
2 min split run
6
Josh
Langston
9:30 AM WOD
24:11
7
Chance
Wright
6:00 AM WOD
24:19
8
Benjamin
Lee
4:30 PM WOD
25:35
9
Clark
Harrison
4:30 PM WOD
23:42
Female Clients
1
Jessica
Langston
5:00 AM WOD
20:20
Push-ups tho.
2
Ann
Schelin
5:00 AM WOD
23:47
3
Korina
Darger
5:00 AM WOD
25:17
4
Kaelee
Clifford
9:30 AM WOD
29:35
5
Julie
Winder
9:30 AM WOD
29:48
6
Jennifer
Iverson
9:30 AM WOD
30:00
25 pu left
6
Melissa
Rogers
4:30 PM WOD
30:00
6
Olivia
Austin
9:30 AM WOD
30:00
33 push ups left rx all
7
Casee
Richmond
6:00 AM WOD
22:32
singles
8
Megan
Hanks
6:00 AM WOD
27:30
about half doubles...stupid ankle
9
Candus
Tibbitts
5:00 AM WOD
29:07
Singles, knee push ups
10
Natalie
McLaws
9:30 AM WOD
30:00
42/75 push-ups
10
Sandy
Cordova
5:00 AM WOD
30:00
All but 20 push ups. Tough!
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