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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
160902 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (15/8)
Workout
160902
Metcon (Time)
10 rounds for time:
4 over head squats
5 hand stand pushups (ab mat)
6 pullups
RX 95/65
RXP 135/95 & C2B pullups
first over OHS can be a squat snatch
30 minute time cap
Fun day Friday
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 02, 2016
Male Clients
1
Russell
Cote
4:30 PM WOD
11:22
Go Packers
2
Mason
Watts
4:30 PM WOD
12:30
3
Taylor
Jacobson
6:00 AM WOD
18:21
4
Matt
Clifford
4:30 PM WOD
19:09
5
Justin
Schelin
4:30 PM WOD
10:24
6
Boyd
VanDam
9:30 AM WOD
11:54
Felt like it was made for me.
7
Justin
Schelin
5:00 AM WOD
12:34
All unbroken
8
Jared
Jones
4:30 PM WOD
17:24
first 3 rounds Rx+ then 105 for the rest, and reg pullups
9
Anthony
Allen
5:00 AM WOD
20:43
Hspu's turned my arms to J-e-l-l-o
10
Luke
Robinson
4:30 PM WOD
22:00
11
Gage
Gardiner
6:00 AM WOD
27:00
12
James
Bennett
9:30 AM WOD
14:36
13
Cody
Paletta
4:30 PM WOD
15:25
14
Dave
Howard
6:00 AM WOD
17:03
Orange band HSPU
15
Chance
Wright
6:00 AM WOD
22:16
Female Clients
1
Kaelee
Clifford
9:30 AM WOD
14:23
2
Casee
Richmond
5:00 AM WOD
15:40
3
Shelly
Howard
6:00 AM WOD
14:00
55#, situps instead of HSPU
4
Melissa
Rogers
4:30 PM WOD
15:27
5
Kat
Allen
5:00 AM WOD
16:11
Modified everything
6
Jaci
Watts
4:30 PM WOD
19:32
Handstand pu off two mats everything else rx
7
Olivia
Austin
9:30 AM WOD
25:05
85# Rx most PU mod HSPU
8
Brooke
Wright
9:30 AM WOD
0:00
7 rounds then tore
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