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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
151115 - 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):
20 (5/15)
Workout
151115
Metcon (Time)
10 muscle ups (RX Plus)
30 unbroken double unders
20 burpees
30 kb swings 53/35
20 burpees
30 overhead squats 95/65
20 burpees
30 kb swings
20 burpees
30 unbroken double unders
10 muscle ups (RX Plus)
30 minute time cap
3x1 singles
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Whiteboard:
Friday, November 13, 2015
Male Clients
1
Russell
Cote
9:30 AM WOD
15:52
I dislike burpees. Time for some Dairy Queen ;-)
2
Boyd
VanDam
9:30 AM WOD
29:47
I figured I would make it interesting.
3
Justin
Schelin
4:30 PM WOD
14:24
4
Ryan
Michler
6:00 AM WOD
18:37
5
Gordon
Dotson
4:30 PM WOD
18:29
Female Clients
1
Jessica
Langston
4:30 PM WOD
17:11
2
Charo
Shamo
4:30 PM WOD
26:14
3
Lara
Fitts
4:30 PM WOD
13:20
4
Becky
Seymour
9:30 AM WOD
16:39
5
Kaelee
Clifford
6:00 AM WOD
16:53
6
Kristina
Smith
5:00 AM WOD
17:29
7
Julie
Winder
9:30 AM WOD
19:11
so slow on burpees
8
Syndi
Blackmore
9:30 AM WOD
10:22
unbroken!
9
Amber
Farmer
9:30 AM WOD
16:32
Singles, air squats. I'm still shaking...
10
Shayla
Hummer
4:30 PM WOD
18:07
#55lb OHS #26 KB singles
11
Miki
Rowan
4:30 PM WOD
18:43
Singles and 55 lb overhead squats
12
Megan
Hanks
6:00 AM WOD
19:41
stupid DU, stupid OHS, stupid P break
13
Angie
Ellis
4:30 PM WOD
19:43
singles, kbs 35#, OHS 45#, burpees on knee
14
Olivia
Austin
9:30 AM WOD
20:43
RX all but DUBS not unbroken
15
Danielle
Davis
5:00 AM WOD
28:37
Singles,#35 back sq, 26 kettle bell
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