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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
190104 - 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):
24 (11/13)
Workout
190104
Metcon (Time)
5 minute elbow plank
-every break is a 10 sit-ups penalty.
*10 minute time cap
*No holding plank while resting one elbow
Metcon (Time)
3 rounds for time:
15 dead lifts 205/135
400 meter run
*14 minute time cap
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, January 04, 2019
Male Clients
1
Kacen
Gubler
9:30 AM WOD
5:00
1
Matt
Meyer
4:30 PM WOD
5:00
2
Clark
Harrison
4:30 PM WOD
5:40
3
Boyd
VanDam
9:30 AM WOD
6:00
4
Benjamin
Lee
4:30 PM WOD
6:05
5
James
Bennett
9:30 AM WOD
6:15
6
Justin
Smith
6:00 AM WOD
7:00
7
Cody
Johnson
6:00 AM WOD
7:30
8
Luke
Robinson
4:30 PM WOD
8:00
9
Taylor
Jacobson
6:00 AM WOD
8:15
10
Omar
Torres
4:30 PM WOD
8:24
💩
Female Clients
1
Barbara
Cox
6:00 AM WOD
5:00
Unbroken
1
Brook
Cote
4:30 PM WOD
5:00
Unbroken!
2
Charo
Shamo
9:30 AM WOD
7:00
3
Jocelyn
Sackett
4:30 PM WOD
8:10
4
Robin
Desatoff
5:00 AM WOD
8:45
Did at home
5
Tylee
Torres
9:30 AM WOD
9:57
6
Cherie
Santiago
9:30 AM WOD
10:00
6
Olivia
Sanders
4:30 PM WOD
10:00
I honestly lost track of time. I did 2:30 unbroken then idk
7
Renee
Morales
4:30 PM WOD
9:35
65# bike instead of running
8
Alex
Shafter
9:30 AM WOD
10:00
mostly sit ups
8
Yesenia
Leavitt
4:30 PM WOD
10:00
9
Brandi
Saavedra
9:30 AM WOD
11:27
10 min to do 5 min. Plank Deadlift 65lbs
10
Susannah
Stout
4:30 PM WOD
0:00
own thing
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