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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
150910 - 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):
22 (7/15)
Workout
150910
coaches spend 15 minutes on mobility
Metcon (Time)
4 Rounds:
20 Box Jumps 30/24
200 Meter Run
20 KB Swings 53/44
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, September 10, 2015
Male Clients
1
Andreas
Haller
6:00 AM WOD
10:47
2
Matthew
Olsen
4:30 PM WOD
12:52
3
Justin
Schelin
5:00 AM WOD
13:47
4
Ryan
Michler
6:00 AM WOD
13:55
5
Boyd
VanDam
9:30 AM WOD
14:37
6
Matt
Clifford
5:30 PM WOD
15:16
7
Josh
Langston
5:30 PM WOD
15:22
Haley you little.. :)
Female Clients
1
Tonya
Foster
9:30 AM WOD
14:00
2
Lara
Fitts
4:30 PM WOD
14:45
Tall jumps for shorty!!
3
Haley
Clay
5:00 AM WOD
15:21
Thanks, Josh, for the push!
4
Korina
Darger
5:00 AM WOD
16:34
5
Megan
Hanks
6:00 AM WOD
16:35
6
Rachel
Hepworth
9:30 AM WOD
17:42
slow:(
7
Jennifer
Iverson
9:30 AM WOD
18:03
8
Makayla
Hummer
5:30 PM WOD
18:45
never done boxjumps @24in.
9
Syndi
Blackmore
9:30 AM WOD
13:13
10
Kaelee
Clifford
5:30 PM WOD
13:45
53# russians
11
Katie
Pack
4:30 PM WOD
14:09
12
Tricia
Michler
5:00 AM WOD
14:12
Step ups
13
Shayla
Hummer
5:30 PM WOD
14:43
14
Olivia
Austin
9:30 AM WOD
18:14
step ups RX rest
15
Dawn
Hansen
6:00 AM WOD
18:40
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