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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
170203 - 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):
23 (10/13)
Workout
170203
Fun Day Friday
Metcon (Time)
With a 22 minute up clock:
7 rounds for time:
14 wall balls 20/14
30 dub's
3x1 singles
After completing the metcon score time, then use remaining time to lift your heaviest bar complex of:
1 squat clean
1 hang squat clean
Metcon (Weight)
Score heaviest complex
1 squat clean
1 hang squat clean
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 03, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
7:02
2
Taylor
Jacobson
6:00 AM WOD
8:22
3
Justin
Schelin
4:30 PM WOD
8:31
4
Cory
Ashby
9:30 AM WOD
8:32
5
Mason
Watts
6:00 AM WOD
9:02
30 pound WB
6
Boyd
VanDam
9:30 AM WOD
9:45
7
Josh
Langston
4:30 PM WOD
9:56
8
Matt
Clifford
4:30 PM WOD
11:59
30#
9
Dave
Howard
5:00 AM WOD
14:02
10
Bryan
Winder
5:00 AM WOD
10:54
first time jumping on my knee, singles & arm circles
Female Clients
1
Jessica
Langston
5:00 AM WOD
6:48
#20throwwallballsatjaredjones
2
Casee
Richmond
5:00 AM WOD
9:12
one small step...
3
Korina
Darger
9:30 AM WOD
9:32
4
Olivia
Austin
9:30 AM WOD
10:22
5
Brooke
Wright
9:30 AM WOD
11:24
6
Charo
Shamo
4:30 PM WOD
12:26
7
Jaci
Watts
9:30 AM WOD
12:45
8
Andrea
Stratton
9:30 AM WOD
19:16
sing.dub.sing.dub woohoooo!!!
9
Shayla
Hummer
4:30 PM WOD
10:41
#14WB #singles
10
Lacie
VanDam
9:30 AM WOD
12:22
singles
11
Heidi
Lewis
9:30 AM WOD
13:30
12
Harmonee
Jameson
5:00 AM WOD
16:16
13
Jeanette
Campbell
9:30 AM WOD
20:25
10# ball
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