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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
150924 - 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):
11 (1/10)
Workout
150924
Coaches spend 15 minutes on mobility
Metcon (Time)
10 hand stand push-ups
20 box jumps 24/20
30 strict press 75/55
40 pull-ups
50 kb swings 53/35
40 toes to bar
30 strict press
20 box jumps
10 hand stand push-ups
25 min time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 24, 2015
Male Clients
1
Josh
Langston
5:00 AM WOD
18:39
Female Clients
1
Jessica
Langston
4:30 PM WOD
17:15
2
Charo
Shamo
9:30 AM WOD
17:47
3
Lara
Fitts
4:30 PM WOD
18:52
4
Andrea
Tomlinson
4:30 PM WOD
23:01
5
Tonya
Foster
9:30 AM WOD
23:21
6
Melissa
Rogers
5:30 PM WOD
17:43
7
Olivia
Austin
9:30 AM WOD
20:36
rx weight red band mod t2b & hspu step ups
8
Dawn
Hansen
4:30 PM WOD
24:00
mod most everything!!!
9
Katie
Pack
4:30 PM WOD
24:14
10
Haley
Clay
5:00 AM WOD
0:00
Had to leave early. Was not able to finish. Fun wod thoug! 👍
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