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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
190213 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
190213
Fitness challenge members, come weigh in anytime Wednesday. If I'm not there send me a pic of your body weigh lbs--fat%--muscle%, Josh
Metcon (Time)
4 Rounds for time:
12 pull-ups
12 alt dumbbell snatches 50/35
12 wall balls 20/14
12x10 meter shuttle runs (ladders)
rest 90 seconds
*22 minute time cap
*DB touches floor every rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 13, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
12:12
2
Cory
Ashby
6:00 AM WOD
13:35
could have pushed thr run more!
3
Kacen
Gubler
4:30 PM WOD
14:40
3
Kody
Wilson
6:00 AM WOD
14:40
4
Omar
Torres
9:30 AM WOD
15:43
I guess there's not a 230pm class.
5
Dave
Howard
6:00 AM WOD
15:44
6
Josh
Langston
9:30 AM WOD
17:04
7
Luke
Robinson
4:30 PM WOD
17:33
8
Justin
Schelin
5:00 AM WOD
12:14
12-Toe Touch, 12-1arm 50#DB snatch, 12-1arm DB Thruster #20, run
9
Brandon
Buell
6:00 AM WOD
15:30
Mod Pull Up
10
Clark
Harrison
4:30 PM WOD
15:36
Female Clients
1
Jessica
Langston
6:00 AM WOD
13:21
2
Ali
Miller
9:30 AM WOD
15:20
3
Chantel
Robinson
4:30 PM WOD
19:15
4
Jocelyn
Sackett
9:30 AM WOD
19:32
FUN!!!
5
Barbara
Cox
6:00 AM WOD
21:20
6
Angel
Johnson
9:30 AM WOD
14:01
7
Yesenia
Leavitt
4:30 PM WOD
15:48
8
Maria
Wilson
9:30 AM WOD
16:43
#30 DB banded pull ups
9
Tylee
Torres
9:30 AM WOD
18:06
25# strict pullups with black band
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