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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
190111 - 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):
36 (15/21)
Workout
190111
Metcon (Time)
3 rounds for time:
20 Alternating dumbbell snatch 50/35lb
20 Alternating reverse lunges with single DB in overhead position (any arm)
400 meter run
*20 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 11, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
11:40
2
Kacen
Gubler
4:30 PM WOD
14:19
3
Boyd
VanDam
9:30 AM WOD
14:32
4
Cody
Johnson
6:00 AM WOD
16:56
5
Justin
Schelin
5:00 AM WOD
11:44
3 rds 20 reps 50# 1 Left arm DB snatch 20 reps 50# 1 Left arm Rev...
6
Matt
Meyer
4:30 PM WOD
13:54
30 lb db
7
Bryan
Winder
6:00 AM WOD
15:15
8
Brandon
Buell
6:00 AM WOD
15:52
3 rounds 25 pds mod run
9
Taylor
Jacobson
6:00 AM WOD
16:40
#50 DS Weightless lunges
10
Clark
Harrison
9:30 AM WOD
16:44
11
Steven
Westlund
4:30 PM WOD
17:00
12
James
Bennett
9:30 AM WOD
17:17
500 M row
13
Orion
Stout
9:30 AM WOD
17:20
Mod: 35 LBS, work on left arm more...
14
Dave
Howard
6:00 AM WOD
17:30
40#
15
Richard
Holmes
4:30 PM WOD
0:00
Female Clients
1
Jessica
Langston
4:30 PM WOD
11:35
2
Ali
Miller
9:30 AM WOD
15:30
3
Jennifer
Guzman
9:30 AM WOD
15:54
4
Barbara
Cox
4:30 PM WOD
17:28
5
Chantel
Robinson
4:30 PM WOD
18:02
6
Miki
Rowan
4:30 PM WOD
19:27
7
Jocelyn
Sackett
4:30 PM WOD
19:34
whew!
8
Brook
Cote
4:30 PM WOD
12:14
9
Charo
Shamo
4:30 PM WOD
12:42
10
Olivia
Sanders
4:30 PM WOD
13:25
11
Cherie
Santiago
4:30 PM WOD
13:26
20lb
12
Bergen
Meyer
5:00 AM WOD
13:58
Hotel gym. 20# dB
13
Mayra
Martinez
4:30 PM WOD
14:35
#20
14
Lacie
VanDam
9:30 AM WOD
14:44
15
Shelly
Howard
6:00 AM WOD
15:27
20lb DB
16
Brandi
Saavedra
9:30 AM WOD
16:45
15lb
17
Dawn
Hansen
6:00 AM WOD
17:00
18
Maria
Gonzales
5:00 AM WOD
17:05
4:30 class🙊
19
Heather
Huntsman
4:30 PM WOD
17:12
Modified weight
20
Yesenia
Leavitt
4:30 PM WOD
18:26
15#
21
Bridgette
Barney
4:30 PM WOD
0:00
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