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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
161012 - 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 (11/13)
Workout
161012
No classes Thursday-Friday-Saturday CFBR beach trip!
Metcon (Time)
2 rounds for time:
15 front squats
30 pullups
15 push press
135/95
At the 15 minute mark perform second metcon
Metcon (Time)
For time:
30 thrusters
RX 95/65
RXP 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 12, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
4:33
Everything unbroken except the last set of push press.
2
Russell
Cote
5:00 AM WOD
6:22
3
Cory
Ashby
6:00 AM WOD
7:12
4
Ryan
Michler
6:00 AM WOD
11:59
5
Justin
Schelin
5:00 AM WOD
8:54
#115
6
Cody
Paletta
4:30 PM WOD
9:57
55 pound bar
7
Matt
Clifford
6:00 AM WOD
9:59
ttb,not pullups
8
Chance
Wright
6:00 AM WOD
11:31
@115
9
Gordon
Dotson
4:30 PM WOD
13:28
10
Kannon
Ahlstrom
4:30 PM WOD
14:22
50lbs bar
11
Bryan
Winder
6:00 AM WOD
0:00
Female Clients
1
Susannah
Stout
4:30 PM WOD
10:26
2
Kaelee
Clifford
9:30 AM WOD
11:51
3
Casee
Richmond
5:00 AM WOD
7:35
65# Boo
4
Makayla
Hummer
4:30 PM WOD
8:39
#65 not my day *yawn*
5
Shayla
Hummer
4:30 PM WOD
9:47
6
Megan
Hanks
6:00 AM WOD
10:00
65#, band
7
Olivia
Austin
9:30 AM WOD
11:26
rx weight 15 pu maybe half rx
8
McKayla
Thornley
4:30 PM WOD
11:48
#65, and used black band
9
Brooke
Wright
9:30 AM WOD
12:46
rx squats, 15 rx pullups/round, 65# pp
9
Heidi
Lewis
9:30 AM WOD
12:46
35 lbs
10
Kat
Allen
5:00 AM WOD
13:34
65#, grn band pu
11
Candus
Tibbitts
4:30 PM WOD
13:58
rx 1st rd 65 2nd rd green band
12
Jessica
Langston
5:00 AM WOD
0:00
I did some stuff
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