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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
150827 - 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 (6/14)
Workout
150827
coaches spend 12-15 minutes on mobility
Metcon (AMRAP - Rounds and Reps)
6 Minute AMRAP
4 ring dips
8 box jumps 24/20
Rest 3 Minutes
6 Minute AMRAP
12 wall balls 20/14
22 double unders
3x1 singles
score is total combined rounds and reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 27, 2015
Male Clients
1
Matthew
Olsen
4:30 PM WOD
19 + 10
2
Dan
Stewart
5:00 AM WOD
17 + 5
3
Russell
Cote
4:30 PM WOD
16 + 4
+ 2 muscle ups each round on first amrap
4
Ryan
Michler
6:00 AM WOD
15 + 0
5
Boyd
VanDam
9:30 AM WOD
14 + 19
Couldn't string DU's 10+7 on BJ
6
Dave
Howard
6:00 AM WOD
13 + 5
8+0 - 5+5
Female Clients
1
Jessica
Langston
5:00 AM WOD
16 + 9
2
Lara
Fitts
4:30 PM WOD
14 + 7
3
Tonya
Foster
9:30 AM WOD
12 + 12
7+1, 5+11
4
Makayla
Hummer
5:30 PM WOD
14 + 3
red band RX all else.
5
Megan
Hanks
6:00 AM WOD
13 + 8
red band RD, RX all else
6
Tricia
Michler
5:00 AM WOD
12 + 10
Band on dips, singles
7
Olivia
Austin
9:30 AM WOD
12 + 4
8
Shayla
Hummer
5:30 PM WOD
12 + 0
red band, 10 lb. wall ball
9
Shelly
Howard
6:00 AM WOD
11 + 25
Band on RD
10
Brooke
Wright
4:30 PM WOD
11 + 15
Orange band
11
Korina
Darger
5:00 AM WOD
10 + 7
RXd all but RD
12
Katie
Pack
4:30 PM WOD
9 + 14
13
Dawn
Hansen
6:00 AM WOD
8 + 22
slow on the second round but i got du's!!!! orange band on rd!
14
Danielle
Davis
9:30 AM WOD
7 + 54
green band for ring dips, singlesX3
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