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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
170110 - 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):
36 (18/18)
Workout
170110
Metcon (Time)
5 rounds for time:
15 second hanging knee hold
30 second elbow plank
7 minute time cap
Metcon (Time)
For Time:
30 overhead squats
600 meter run
20 overhead squats
400 meter run
10 over head squats
200 meter run
RX 95/65
RXP 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 10, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
4:08
2
Justin
Schelin
5:00 AM WOD
4:10
3
Freddy
Martinez
9:30 AM WOD
4:17
4
Anthony
Allen
5:00 AM WOD
4:19
5
Shane
Clay
5:30 PM WOD
4:20
5
Taylor
Jacobson
6:00 AM WOD
4:20
6
Dave
Howard
6:00 AM WOD
4:30
7
Ryan
Michler
6:00 AM WOD
4:37
8
Bryan
Winder
9:30 AM WOD
4:40
9
Boyd
VanDam
9:30 AM WOD
4:45
9
Chance
Wright
6:00 AM WOD
4:45
10
Josh
Langston
6:00 AM WOD
4:50
11
Mason
Watts
6:00 AM WOD
5:03
15 second L sits on parallel instead on hanging knee hold.
12
Benjamin
Lee
6:00 AM WOD
5:10
13
Russell
Cote
4:30 PM WOD
7:00
Just went until the 7 minute mark
14
Clark
Harrison
9:30 AM WOD
4:35
15
Cody
Paletta
4:30 PM WOD
4:57
16
Kortney
Ahlstrom
6:00 AM WOD
6:30
Female Clients
1
Jessica
Langston
5:00 AM WOD
4:10
2
Casee
Richmond
5:00 AM WOD
4:11
3
Natalie
Bray
6:00 AM WOD
4:30
3
Tricia
Michler
5:00 AM WOD
4:30
4
Charo
Shamo
5:00 AM WOD
4:37
5
Andrea
Stratton
6:00 AM WOD
4:40
6
Lacie
VanDam
9:30 AM WOD
4:45
7
Shayla
Hummer
4:30 PM WOD
4:50
7
Susannah
Stout
5:30 PM WOD
4:50
8
Rebecca
McKnight
9:30 AM WOD
4:51
9
Jessica
Jensen
5:00 AM WOD
5:03
10
Shelly
Howard
6:00 AM WOD
5:15
11
Angie
Ellis
9:30 AM WOD
5:30
12
Jaci
Watts
9:30 AM WOD
6:00
13
Miki
Rowan
4:30 PM WOD
5:03
14
Korina
Darger
5:30 PM WOD
6:15
lwr b. ext/plank
15
McKayla
Thornley
4:30 PM WOD
6:30
16
Danielle
Davis
5:00 AM WOD
7:07
Finished just a little over
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