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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
190227 - 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):
32 (15/17)
Workout
190227
Metcon (Calories)
In waves off the Assault bike
3 rounds for total calories:
20 second Assault bike sprint
*Calorie carry-over is added to total
rest 3-4 minutes between sets
Metcon (Time)
3 rounds for time:
15 front squats 95/65
20 sit-ups
*10 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
85 Calories
🤢🤮 31,29,25.8
2
Luke
Robinson
4:30 PM WOD
76 Calories
33, 26, 17
3
Cody
Johnson
5:30 PM WOD
71 Calories
4
Benjamin
Lee
4:30 PM WOD
70 Calories
29, 23, 18
5
Omar
Torres
9:30 AM WOD
66 Calories
66.2 total
6
Taylor
Jacobson
6:00 AM WOD
61 Calories
7
Dave
Howard
6:00 AM WOD
60 Calories
24,18,18
8
Justin
Schelin
5:00 AM WOD
57 Calories
1 arm 21,19,17
9
Boyd
VanDam
9:30 AM WOD
56 Calories
Puke
10
Felix
Gonzales
6:00 AM WOD
55 Calories
💀☠️💀
11
Mason
Watts
6:00 AM WOD
54 Calories
12
Kody
Wilson
5:00 AM WOD
52 Calories
29,23,puke
13
James
Bennett
9:30 AM WOD
49 Calories
14
Clark
Harrison
9:30 AM WOD
27 Calories
15
Connor
Robinson
4:30 PM WOD
32 Calories
Female Clients
1
Susannah
Stout
4:30 PM WOD
47 Calories
2
Shelly
Howard
6:00 AM WOD
45 Calories
3
Jennifer
Guzman
9:30 AM WOD
41 Calories
3
Jessica
Langston
5:00 AM WOD
41 Calories
Yuck. That’s all.
4
Chantel
Robinson
4:30 PM WOD
40 Calories
5
Jaci
Watts
4:30 PM WOD
38 Calories
6
Ali
Miller
9:30 AM WOD
36 Calories
7
Alex
Shafter
9:30 AM WOD
34 Calories
7
Tylee
Torres
9:30 AM WOD
34 Calories
8
Miki
Rowan
5:30 PM WOD
33 Calories
9
Jocelyn
Sackett
9:30 AM WOD
31 Calories
10
Cherie
Santiago
4:30 PM WOD
30 Calories
10
Mayra
Martinez
6:00 AM WOD
30 Calories
11
Yesenia
Leavitt
6:00 AM WOD
29 Calories
10/9.7/9.8🤮
12
Charo
Shamo
5:30 PM WOD
28 Calories
12
Jessica
Carstens
9:30 AM WOD
28 Calories
🤷🏼♀️
13
Renee
Morales
9:30 AM WOD
23 Calories
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