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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
180228 - 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
6:30PM OPEN GYM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (10/13)
Workout
180228
Remember Yoga at 7am Wednesday
Metcon (Time)
For Time:
3 rounds of:
400 meter run
21 kb swings 53/35
12 pull-ups
rest 2 minutes
then:
3 rounds of:
30 second wall sit
15 back squats 135/95
*30 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 28, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
16:25
Helen 9:14
2
Dan
Stewart
5:00 AM WOD
16:33
70lb KB
3
Chance
Wright
6:00 AM WOD
18:03
4
Matt
Clifford
6:00 AM WOD
18:08
10;08
5
Ryan
Michler
6:00 AM WOD
21:34
6
Bryan
Winder
6:00 AM WOD
22:13
I hate Helen!! she is a B#$@^
6
Josh
Langston
9:30 AM WOD
22:13
7
James
Bennett
9:30 AM WOD
28:53
8
Kody
Wilson
6:00 AM WOD
19:28
No 53 kettlebells left:(
9
Gordon
Dotson
6:00 AM WOD
22:07
Female Clients
1
Kaelee
Clifford
9:30 AM WOD
20:25
11:56
2
Shelly
Howard
6:00 AM WOD
24:35
3
Brooke
Wright
9:30 AM WOD
27:45
4
Chantel
Robinson
4:30 PM WOD
29:03
5
Jennifer
Guzman
9:30 AM WOD
15:47
RX Helen, had to leave before second part
6
Cherie
Santiago
9:30 AM WOD
18:46
7
Ali
Miller
9:30 AM WOD
19:24
65 lbs back squat Banded pull ups
8
Bergen
Meyer
5:30 PM WOD
20:13
Rx Helen, 65 squat
9
Olivia
Austin
9:30 AM WOD
21:40
Row only 6 pu a round 85# Rx the rest
10
Yesenia
Leavitt
6:00 AM WOD
23:10
20lbs KB 45lbs Back Squats Helen 14:55 - Rings
11
Rachel
Hepworth
6:00 AM WOD
24:33
#55
12
Jocelyn
Sackett
9:30 AM WOD
25:14
13
Dawn
Hansen
6:00 AM WOD
32:12
First day after flu....😩
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