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Components
Metcon
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
150930 - 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):
27 (6/21)
Workout
150930
Metcon (Time)
E2M for 5 cycles
10 wall balls
200 meter run
score is slowest split
Metcon (AMRAP - Rounds and Reps)
12 minute amrap
10 shoulder to overhead 135/95
15 kb swings 53/35
20 situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 30, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
1:01
2
Gordie
Dotson
5:30 PM WOD
1:06
2
Matthew
Olsen
4:30 PM WOD
1:06
3
Dave
Howard
6:00 AM WOD
1:08
1:07, 1:08, 1:08, 1:08, 1:06
4
Josh
Langston
9:30 AM WOD
1:12
5
Gordon
Dotson
4:30 PM WOD
1:28
Female Clients
1
Jessica
Langston
5:00 AM WOD
0:59
Racin Dan. Fun!
2
Lara
Fitts
4:30 PM WOD
1:07
1:00
3
Andrea
Tomlinson
4:30 PM WOD
1:10
1:05,1:10.1:08,1:09,1:09
4
Haley
Clay
5:00 AM WOD
1:11
5
Kaelee
Clifford
6:00 AM WOD
1:13
5
Tonya
Foster
4:30 PM WOD
1:13
6
Becky
Seymour
9:30 AM WOD
1:15
First one
7
Shelly
Howard
6:00 AM WOD
1:19
8
Brooke
Wright
9:30 AM WOD
1:26
1:17 fastest
9
Megan
Hanks
9:30 AM WOD
1:29
fastest 1:24
10
Shayla
Hummer
5:30 PM WOD
1:30
11
Kristina
Smith
5:00 AM WOD
1:32
12
Jessica
Jensen
6:00 AM WOD
1:38
13
Dawn
Hansen
9:30 AM WOD
2:00
14
Melissa
Rogers
5:30 PM WOD
1:21
15
Treasa
Anderson
9:30 AM WOD
1:27
16
Christina
Oliekan
4:30 PM WOD
1:28
4 rounds
17
Katie
Pack
5:00 AM WOD
1:37
18
Olivia
Austin
9:30 AM WOD
1:46
skipped 2 rounds
19
Jennifer
Iverson
9:30 AM WOD
0:00
sucked
19
Makayla
Hummer
5:30 PM WOD
0:00
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