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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170911 - 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):
29 (12/17)
Workout
170911
Metcon (Time)
9/11 Tribute wod (partner wod)
9 Rounds
11 Thrusters 95/65
11 HSPUs
11 Synchro bar facing burpees
35 minute time cap
*partition thrusters and hspu as needed, both partners perform all burpees each round.
*jump and land over the bar at the same time.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 11, 2017
Male Clients
1
Russell
Cote
4:30 PM WOD
23:11
Charo is the best partner
2
Justin
Schelin
5:00 AM WOD
23:58
My babe ROCKS!! :)
3
Mason
Watts
6:00 AM WOD
24:24
Thanks Dave. That was fun. Strict handstand push-ups.
4
Chance
Wright
6:00 AM WOD
24:39
Thanks Shane
5
Ryan
Michler
6:00 AM WOD
28:16
Thanks for the push Richard!
6
Bryan
Winder
9:30 AM WOD
33:52
no partner
7
Jonah
Sanders
4:30 PM WOD
0:00
7 rds + 9 burpees
8
Matt
Clifford
6:00 AM WOD
20:28
Shelly;115#;pullups
9
Clark
Harrison
4:30 PM WOD
24:35
10
Benjamin
Lee
4:30 PM WOD
25:25
11
Cody
Johnson
9:30 AM WOD
25:57
45 ib plate under ab mat for hspu
12
Dave
Sanders
5:30 PM WOD
28:30
#55 mod hspu
Female Clients
1
Olivia
Sanders
5:30 PM WOD
31:26
We were doing 12 reps on accident 😂
2
Susannah
Stout
9:30 AM WOD
32:09
thanks Kaelee
3
Shelly
Howard
6:00 AM WOD
20:28
Pullups instead of HSPU W/ Matt
4
Charo
Shamo
4:30 PM WOD
23:11
Thanks Russ!!!
5
Casee
Richmond
5:00 AM WOD
23:39
Burpees solo
6
Miki
Rowan
4:30 PM WOD
24:35
Mod. box push ups after 2 rounds. Clark
7
Tricia
Michler
5:00 AM WOD
25:47
Holy... Thanks Annette! 65#
8
Syndi
Blackmore
9:30 AM WOD
26:53
9
Shayla
Hummer
5:30 PM WOD
29:13
10
Natalie
McLaws
5:30 PM WOD
30:29
65#, mod hspu, thanks Don
11
Heidi
Lewis
9:30 AM WOD
31:46
65 lb, modified hspu
11
Lacie
VanDam
9:30 AM WOD
31:46
Thrusters 65# 25lb plate for hspu
12
Brooke
Wright
9:30 AM WOD
32:20
Jocelyn is the burpee master!!!!
12
Jocelyn
Sackett
9:30 AM WOD
32:20
55# thrusters 15# L-sit db press
13
Candus
Tibbitts
9:30 AM WOD
35:00
+2rep 65 for 1/2 55. Mod hspu
13
Dawn
Hansen
9:30 AM WOD
35:00
13
Olivia
Austin
9:30 AM WOD
35:00
7+30 rx weight
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