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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
150903 - 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 (5/15)
Workout
150903
coaches spend 15 minutes on mobility
Metcon (AMRAP - Reps)
E3M for 5 rounds
400 meter run and with remaining time perform max effort
1st round -pushups
2nd round -box jumps 24/20
3rd round -air squats
4th round -calorie row
5th round -wall balls 20/14
rest one minute after each round before the next 3 minute round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2015
Male Clients
1
Justin
Smith
4:30 PM WOD
192 Reps
2
Taylor
Jacobson
5:00 AM WOD
149 Reps
3
Matt
Clifford
4:30 PM WOD
143 Reps
BJ 28,SQ 40,ROW 18,WB 16,PU 41
4
Dave
Howard
6:00 AM WOD
119 Reps
33, 19, 40, 10, 17
5
Chance
Wright
6:00 AM WOD
114 Reps
Female Clients
1
Lara
Fitts
4:30 PM WOD
118 Reps
2
Kaelee
Clifford
4:30 PM WOD
107 Reps
3
Megan
Hanks
6:00 AM WOD
89 Reps
18, 16, 32, 8, 15
4
Andrea
Tomlinson
4:30 PM WOD
88 Reps
5
Haley
Clay
5:00 AM WOD
83 Reps
12 pu 15 bj 30 as 6 cal 20 wb
6
Shelly
Howard
6:00 AM WOD
80 Reps
Holy slow runs! 2.5 min ea
7
Brooke
Wright
9:30 AM WOD
76 Reps
push-ups killed me
7
Rachel
Hepworth
9:30 AM WOD
76 Reps
8
Taryn
Desatoff
5:00 AM WOD
60 Reps
9
Robin
Desatoff
4:30 PM WOD
35 Reps
Love hitting that RX button! My reps are terrible though LOL :)
10
Katie
Pack
4:30 PM WOD
34 Reps
11
Tonya
Foster
4:30 PM WOD
120 Reps
35# thruster instead of WB....14, 26, 45, 17, 18
12
Shayla
Hummer
5:30 PM WOD
63 Reps
13
Syndi
Blackmore
9:30 AM WOD
52 Reps
14
Julie
Winder
9:30 AM WOD
0 Reps
modified for hamstrimg
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