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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
160811 - 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):
20 (11/9)
Workout
160811
Metcon (Time)
For Time:
8 rounds for time:
26 double unders
6 hand stand pushups
3 C2B/Pull-up/TTB complex (modify with 10 hanging knee raises)
Reps can be broken and still RX
RXP option
4in deficit hspu
unbroken dub's
30 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 11, 2016
Male Clients
1
Russell
Cote
4:30 PM WOD
9:49
Unbroken
2
Dan
Stewart
5:00 AM WOD
11:24
3
Justin
Schelin
5:00 AM WOD
16:04
All unbroken incl HSPU/Bar Complex
4
Taylor
Jacobson
5:00 AM WOD
11:17
5
Ryan
Michler
6:00 AM WOD
20:46
Missed the deficit HSPU (got through 2 rds)
6
Gage
Gardiner
6:00 AM WOD
28:30
7
Clark
Harrison
4:30 PM WOD
17:15
8
Gordon
Dotson
4:30 PM WOD
18:18
9
Jayme
Turner
6:00 AM WOD
21:10
10
Lincoln
Johnson
6:00 AM WOD
21:50
45# plate HSPU
11
Mason
Watts
6:00 AM WOD
24:13
3 sets of DU unbroken. Went to singles on 4th round. My DU still ...
Female Clients
1
Charo
Shamo
9:30 AM WOD
14:41
2
Jessica
Langston
5:00 AM WOD
30:00
11 rds +25 Unbroken dubs I utilized the time ha
3
Makayla
Hummer
4:30 PM WOD
11:25
strict hspu w/2abmats
4
Sandy
Cordova
5:00 AM WOD
16:36
Modified
5
Kaelee
Clifford
9:30 AM WOD
17:47
6
Melissa
Rogers
4:30 PM WOD
18:20
7
McKayla
Thornley
4:30 PM WOD
19:38
knee ups
8
Olivia
Austin
9:30 AM WOD
21:35
9
Casee
Richmond
5:00 AM WOD
22:00
1st round du, 2 pullups to toes to bar
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