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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
170817 - 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
170817
Metcon (Time)
15-12-9
clean and jerk
200 meter run
rest 4 minutes
15-12-9
shoulder to overhead
200 meter run
*20 minute time cap
*RX 135/95
*run after each set
Metcon (No Measure)
Cash Out:
Accumulate 2 minutes total hand stand hold on open floor or against wall.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 17, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
14:32
2
Matt
Clifford
6:00 AM WOD
15:01
3
Russell
Cote
4:30 PM WOD
16:11
4
Ryan
Michler
6:00 AM WOD
16:27
5
Justin
Schelin
5:00 AM WOD
16:38
6
Brian
Tatum
5:00 AM WOD
17:01
Split 7:45 5:15
7
David
Sanders
4:30 PM WOD
18:38
8
Luke
Robinson
5:30 PM WOD
19:06
9
Josh
Langston
6:00 AM WOD
19:08
10
Jim
Clark
6:00 AM WOD
20:00
6 Push left :(
11
Boyd
VanDam
6:00 AM WOD
22:21
12
Dave
Howard
5:30 PM WOD
20:00
Caped out before last run ...no desire to do the last round :/
Female Clients
1
Jessica
Langston
6:00 AM WOD
14:33
Chasin Mason
2
Ann
Schelin
5:00 AM WOD
16:38
3
Susannah
Stout
9:30 AM WOD
17:26
unbroken shoulder to overhead
4
Casee
Richmond
5:00 AM WOD
18:01
95# killed me :)
5
Shelly
Howard
6:00 AM WOD
19:34
6
Cherie
Santiago
4:30 PM WOD
16:45
65 lbs 75 lbs
7
Tricia
Michler
5:00 AM WOD
18:03
65#
8
Natalie
McLaws
5:30 PM WOD
18:05
65#
9
Angie
Ellis
4:30 PM WOD
18:34
15# not all cleans
10
Rebecca
McKnight
9:30 AM WOD
19:27
35#,250row
11
Heidi
Lewis
6:00 AM WOD
20:34
12
Brianna
Dummar
5:30 PM WOD
20:58
55lbs, but had to finish
13
Haley
Clay
5:00 AM WOD
0:00
0-8:07 12:07-Forgot to check the clock 35 lbs
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