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Metcon
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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
151009 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (8/15)
Workout
151009
Metcon (AMRAP - Rounds)
emotm for 5 minutes
7 thrusters 95/65
rest 1 minute
emotm for 5 minutes
10 toes to bar
rest 1 minute
emotm for 5 minutes
calorie row 10/8
rest 1 minute
emotm for 5 minutes
20 ab mat situps
score is total rounds completed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 09, 2015
Male Clients
1
Boyd
VanDam
5:00 AM WOD
20 Rounds
At work.
1
Gordie
Dotson
9:30 AM WOD
20 Rounds
1
Justin
Schelin
4:30 PM WOD
20 Rounds
After 21,000 M Row...:/
2
Bryan
Winder
6:00 AM WOD
19 Rounds
missed on last rnd T2B'S
3
Dave
Howard
6:00 AM WOD
20 Rounds
Came to stretch only...FAILED!!!
3
Gordon
Dotson
4:30 PM WOD
20 Rounds
3
Taylor
Jacobson
5:00 AM WOD
20 Rounds
7 stric HSPU's instead of thrusters
4
Jed
Stout
6:00 AM WOD
19 Rounds
mod
Female Clients
1
Andrea
Tomlinson
9:30 AM WOD
20 Rounds
1
Haley
Clay
5:00 AM WOD
20 Rounds
did I score this correctly? Four movements for five rounds each :...
1
Julie
Winder
9:30 AM WOD
20 Rounds
1
Kaelee
Clifford
9:30 AM WOD
20 Rounds
1
Korina
Darger
5:00 AM WOD
20 Rounds
SO FUN!!
1
Shelly
Howard
6:00 AM WOD
20 Rounds
Did mens 10 cal row just for Bryan!
1
Tonya
Foster
4:30 PM WOD
20 Rounds
2
Jennifer
Iverson
9:30 AM WOD
19 Rounds
3
Dawn
Hansen
4:30 PM WOD
20 Rounds
almost all ttb, dropped weight stupid elbow!!!
3
Makayla
Hummer
4:30 PM WOD
20 Rounds
3
Megan
Hanks
6:00 AM WOD
20 Rounds
Rx all but TTB. Vups with ball
3
Melissa
Rogers
4:30 PM WOD
20 Rounds
3
Miki
Rowan
4:30 PM WOD
20 Rounds
All RX except some ttb, a lot of toes to elbows
3
Olivia
Austin
6:00 AM WOD
20 Rounds
RX all but TTB
4
Brooke
Wright
9:30 AM WOD
19 Rounds
V-ups for ttb. Didn't finish 1 round of sit-ups.
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