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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
150914 - 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):
24 (4/20)
Workout
150914
Metcon (No Measure)
8 minutes of TABATA rotating through these movements. 20/10 work/rest ratio.
- hollow rocks
- sit-ups
- super man
- russian twist 35/26
Metcon (AMRAP - Rounds and Reps)
12 minute amrap of:
20 front rack lunges 95/65
7 over the bar burpees
7 toes to bar
7 push press 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 14, 2015
Male Clients
1
Ryan
Michler
6:00 AM WOD
4 + 8
2
Boyd
VanDam
9:30 AM WOD
3 + 34
3
Dave
Howard
6:00 AM WOD
3 + 20
4
Bryan
Winder
9:30 AM WOD
3 + 2
slow lunges (my knee) it sucks!!!
Female Clients
1
Tonya
Foster
4:30 PM WOD
4 + 20
2
Charo
Shamo
5:30 PM WOD
4 + 18
3
Lara
Fitts
4:30 PM WOD
4 + 11
4
Andrea
Tomlinson
4:30 PM WOD
3 + 32
5
Shelly
Howard
6:00 AM WOD
3 + 27
6
Jennifer
Iverson
9:30 AM WOD
3 + 11
7
Korina
Darger
5:00 AM WOD
3 + 2
8
Dawn
Hansen
5:30 PM WOD
2 + 27
slow... but rxed!!!!
9
Allison
Smith
4:30 PM WOD
2 + 23
10
Haley
Clay
5:00 AM WOD
0 + 0
I lost track! Oops! But it was a great workout 👍
11
Christina
Oliekan
4:30 PM WOD
5 + 25
12
Melissa
Rogers
4:30 PM WOD
5 + 7
13
Kaelee
Clifford
6:00 AM WOD
4 + 27
14# v-ups for ttb, 35# bar on push press
14
Makayla
Hummer
5:30 PM WOD
4 + 5
#55
15
Julie
Winder
9:30 AM WOD
3 + 20
#65 RX all but wrkd on kipp TTB
16
Jessica
McCormick
5:30 PM WOD
3 + 17
mod - started with weighted front lunges, then went to non-weight...
17
Syndi
Blackmore
9:30 AM WOD
3 + 12
18
Olivia
Austin
9:30 AM WOD
3 + 11
RX weight mod TTB
19
Shayla
Hummer
5:30 PM WOD
3 + 8
20
Brooke
Wright
9:30 AM WOD
3 + 0
Rx all but v-up instead of ttb
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