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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
160808 - 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):
32 (14/18)
Workout
160808
Never miss a monday!
Metcon (No Measure)
tabata 20/10 second, work rest ratio:
rotate movements for 3 rounds
-flutter kicks
-elbow plank
-hollow hold
-hand stand hold
Metcon (Time)
For time:
5 wall balls 20/14
5 kb swings 53/35
5 pullups
rest 1 minute
sets of 10
rest 1 minute
sets of 15
rest 1 minute
sets of 20
rest 1 minute
sets of 25
30 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 08, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
11:59
2
Dan
Stewart
5:00 AM WOD
12:58
3
Matt
Clifford
9:30 AM WOD
14:26
4
Taylor
Jacobson
5:00 AM WOD
14:30
5
Jared
Jones
9:30 AM WOD
14:34
6
Josh
Langston
4:30 PM WOD
17:22
7
Boyd
VanDam
9:30 AM WOD
18:10
8
Dave
Howard
6:00 AM WOD
18:34
9
Chance
Wright
6:00 AM WOD
18:41
10
Benjamin
Lee
6:00 AM WOD
18:43
11
Lincoln
Johnson
9:30 AM WOD
21:26
12
Gordon
Dotson
9:30 AM WOD
22:22
13
D
Richmond
9:30 AM WOD
24:04
14
Clark
Harrison
4:30 PM WOD
16:58
Female Clients
1
Casee
Richmond
6:00 AM WOD
16:29
2
Ann
Schelin
5:00 AM WOD
16:31
3
Korina
Darger
9:30 AM WOD
20:20
44#
4
Kaelee
Clifford
9:30 AM WOD
21:25
53# kb, that's all that was left
5
Melissa
Rogers
9:30 AM WOD
22:39
6
Shelly
Howard
6:00 AM WOD
22:48
7
Treasa
Anderson
9:30 AM WOD
25:30
8
Jessica
Langston
5:00 AM WOD
18:04
20#/53# -Butterfly PU
9
Makayla
Hummer
4:30 PM WOD
18:20
strict PU w/ green band. IM BACK(:
10
Olivia
Austin
9:30 AM WOD
18:41
44# kb green band strict PU
11
Miki
Rowan
5:30 PM WOD
19:55
26# kb, red band pu
12
Shayla
Hummer
5:30 PM WOD
20:21
@26lb KB used band
13
Kat
Allen
5:30 PM WOD
22:26
Band assisted pull ups
14
McKayla
Thornley
5:30 PM WOD
23:25
RX all but PU. did jumping PU
15
Candus
Tibbitts
5:00 AM WOD
23:30
red and blue bnd
16
Brooke
Wright
9:30 AM WOD
24:53
tore- rx until last 30 pullups
17
Allison
Smith
9:30 AM WOD
25:21
18
Sandy
Cordova
5:00 AM WOD
28:00
(ish) I should've recorded after so I could remember.
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