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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
190221 - 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):
19 (7/12)
Workout
190221
Metcon (Time)
For Time:
Partner wod( alternate entire rounds)
6 rounds each
20 air squats
30 foot bear crawl
10 pull-ups
then rest 3 minutes
4 rounds each
15/12 calorie row (re zero after every split)
10 burpees over rower
*30 minute cap
* a class larger than 10, start some teams at the rower
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 21, 2019
Male Clients
1
Cory
Ashby
6:00 AM WOD
25:56
taylor killed me!
1
Taylor
Jacobson
6:00 AM WOD
25:56
Thanks Cory for setting the pace
2
James
Bennett
9:30 AM WOD
28:27
Strict pull ups
3
Kacen
Gubler
5:00 AM WOD
28:30
Dan the man.
4
Luke
Robinson
4:30 PM WOD
34:30
Partnered with my main mama!!
5
Justin
Schelin
5:00 AM WOD
24:16
1 arm RX on all but PU, did Toe Touches, Jess killed it!!
6
Benjamin
Lee
4:30 PM WOD
31:06
Thx Yesenia
Female Clients
1
Barbara
Cox
5:30 PM WOD
27:27
With my little girl Gabi
2
Charo
Shamo
4:30 PM WOD
28:30
Thanks Estrella 💛
3
Natalie
McLaws
5:30 PM WOD
31:07
Trisha (visitor)
4
Chantel
Robinson
4:30 PM WOD
34:30
w/Luke❤️row first 12:30
5
Jocelyn
Sackett
9:30 AM WOD
35:52
started on ROW
5
Tylee
Torres
9:30 AM WOD
35:52
Started on row with Jocelyn and Dawn
6
Jessica
Langston
5:00 AM WOD
24:16
The One Armed Wonder!
7
Estrella
Garcia
4:30 PM WOD
28:30
Awesome partner 🤩Charo Pull ups with band
8
Yesenia
Leavitt
4:30 PM WOD
31:06
Benjamin💪🏽
9
Maria
Gonzales
4:30 PM WOD
31:19
Mayra 👄
9
Mayra
Martinez
4:30 PM WOD
31:19
With Mary G 👯♀️
10
Alex
Shafter
5:30 PM WOD
32:00
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