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Components
Diane
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
150911 - 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):
18 (5/13)
Workout
150911
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
HSPU with ab mat.
After the wod rest a few minutes then do the back squat piece after on your own.
Metcon (No Measure)
E2M for 4 rounds
5 back squats from the rack at 60%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 11, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
3:24
HS 25#
2
Josh
Langston
9:30 AM WOD
5:18
unbroken DL 1:25 PR
3
Ryan
Michler
6:00 AM WOD
5:19
4
Bryan
Winder
6:00 AM WOD
10:13
unbroken deadlifts, gassed out on DU's
5
Gordon
Dotson
4:30 PM WOD
7:02
modified hspu
Female Clients
1
Lara
Fitts
4:30 PM WOD
5:13
2
Holly
Simmons
5:00 AM WOD
5:30
3
Tonya
Foster
4:30 PM WOD
7:09
155# Back Squat
4
Jessica
Langston
9:30 AM WOD
8:26
5
Korina
Darger
5:00 AM WOD
13:34
slowly but surely. strength needs help!
6
Makayla
Hummer
4:30 PM WOD
5:00
5 something. On box.
7
Olivia
Austin
9:30 AM WOD
5:23
RX DL baby HSPU
8
Robin
Desatoff
9:30 AM WOD
5:48
85#, incline wall holds
9
Allison
Smith
5:00 AM WOD
7:15
115# not full depth on hspu
10
Haley
Clay
5:00 AM WOD
7:17
115 pounds
11
Shayla
Hummer
4:30 PM WOD
7:24
#95 lbs
12
Jennifer
Iverson
9:30 AM WOD
8:15
155 two mats
13
Kaelee
Clifford
6:00 AM WOD
0:00
6:54 155# DL, push ups instead of hspu 135# back squats
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