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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170809 - 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):
25 (12/13)
Workout
170809
Metcon (Time)
5 rounds for time:
400 meter run
30 box jump over's 24inch
single arm kb overhead walking lunge 53/35
30 minute time cap
*64 ft lunge, which is lunge 8 stall mats from wall to rig and back to wall each round.
*hands can touch the box on step overs, but must release after each rep.
*at least one foot must touch the top when jumping over.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 09, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
23:24
That was fun!
2
Matt
Clifford
9:30 AM WOD
23:46
3
Justin
Schelin
5:00 AM WOD
24:14
4
Cory
Ashby
6:00 AM WOD
25:03
5
Josh
Langston
9:30 AM WOD
29:57
Tia-Tommie on last lunge
6
Brian
Tatum
9:30 AM WOD
30:00
4 rounds in the time limit. Finished the 5th after
7
Gordon
Dotson
4:30 PM WOD
27:19
8
Clark
Harrison
4:30 PM WOD
28:52
9
Benjamin
Lee
4:30 PM WOD
29:57
10
Bryan
Winder
6:00 AM WOD
30:00
10
Dave
Sanders
5:30 PM WOD
30:00
4 lunges shy of 4 rounds
10
David
Sanders
4:30 PM WOD
30:00
17Box, 5th round
Female Clients
1
Jessica
Langston
4:30 PM WOD
22:48
I melted a little
2
Casee
Richmond
5:00 AM WOD
23:58
❤ Fun!!
3
Olivia
Sanders
5:30 PM WOD
27:22
4
Susannah
Stout
9:30 AM WOD
27:27
5
Miki
Rowan
4:30 PM WOD
28:14
Hot.
6
Ann
Schelin
5:00 AM WOD
28:31
R ft injury
7
Makayla
Hummer
9:30 AM WOD
31:09
8
Treasa
Anderson
6:00 AM WOD
27:55
Felt good, needed that!! ☺
9
Olivia
Austin
9:30 AM WOD
30:00
rowed rxd the rest 4.5 rounds
9
Shayla
Hummer
9:30 AM WOD
30:00
only had the run :/
10
Syndi
Blackmore
9:30 AM WOD
30:02
11
Rachel
Hepworth
6:00 AM WOD
31:58
#10
12
Heidi
Lewis
9:30 AM WOD
33:14
26 lb kb
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