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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
150928 - 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):
28 (8/20)
Workout
150928
Metcon (No Measure)
TABATA
x3
flutter kicks
back extensions
bar hanging L-sits or knee up holds
20 seconds on 10 seconds off for 3 times through each movement. Rotate movements every interval.
Metcon (Time)
For Time:
400 meter run
25 bar over burpees
75 power cleans 95/65
25 bar over burpees
400 meter row
25 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 28, 2015
Male Clients
1
Justin
Smith
5:00 AM WOD
12:39
2
Dan
Stewart
5:00 AM WOD
13:36
3
Matthew
Olsen
4:30 PM WOD
13:38
4
Josh
Langston
6:00 AM WOD
13:57
5
Taylor
Jacobson
5:00 AM WOD
14:28
6
Bryan
Winder
9:30 AM WOD
16:26
7
Bryce
Vanderhorst
9:30 AM WOD
17:16
8
Jackson
Reese
5:00 AM WOD
19:49
Female Clients
1
Kaelee
Clifford
6:00 AM WOD
14:43
2
Jessica
Langston
5:00 AM WOD
14:55
@95
3
Becky
Seymour
4:30 PM WOD
15:13
75# accident
4
Charo
Shamo
4:30 PM WOD
15:44
5
Lara
Fitts
4:30 PM WOD
16:02
6
Andrea
Tomlinson
4:30 PM WOD
16:12
7
Shelly
Howard
6:00 AM WOD
16:39
8
Makayla
Hummer
5:30 PM WOD
16:49
9
Tonya
Foster
4:30 PM WOD
17:28
touch n go need work
10
Megan
Hanks
5:00 AM WOD
17:57
11
Brooke
Wright
9:30 AM WOD
17:59
almost died
12
Maile
Pastor
5:00 AM WOD
18:55
13
Julie
Winder
9:30 AM WOD
19:31
14
Haley
Clay
5:00 AM WOD
19:36
15
Jennifer
Iverson
9:30 AM WOD
20:19
16
Miki
Rowan
4:30 PM WOD
22:41
17
Robin
Desatoff
9:30 AM WOD
24:41
WOO!!
18
Candus
Tibbitts
9:30 AM WOD
21:39
35lbs
19
Shayla
Hummer
5:30 PM WOD
25:43
#55lbs
20
Holly
Simmons
5:00 AM WOD
0:00
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