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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
180301 - 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):
26 (11/15)
Workout
180301
Open wod 18.2 watch party at 6pm at the box. We will still have 530pm class
Metcon (AMRAP - Reps)
15 minute amrap
14/12 calorie row :)
20 weighted box step-ups 25/15lb 20 inch
15 situps
10 pushups
2 wall walks
rest from 15-18 minute mark:
then
90 second amrap
air squats
*score is total reps combined
*hold plate any way you want
*re-zero rower every round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 01, 2018
Male Clients
1
Dan
Stewart
5:00 AM WOD
379 Reps
2
Matt
Clifford
6:00 AM WOD
370 Reps
5+65
3
Justin
Schelin
5:00 AM WOD
358 Reps
4+43,71
4
Kody
Wilson
5:00 AM WOD
325 Reps
5
Benjamin
Lee
4:30 PM WOD
313 Reps
6
Ryan
Michler
6:00 AM WOD
302 Reps
7
Boyd
VanDam
9:30 AM WOD
300 Reps
4+2, 54
8
Don
Behunin
5:30 PM WOD
292 Reps
9
Clark
Harrison
9:30 AM WOD
251 Reps
10
Lex
de Azevedo II
6:00 AM WOD
243 Reps
11
Andrew
Langston
4:30 PM WOD
168 Reps
crossfit is dumb
Female Clients
1
Cherie
Santiago
4:30 PM WOD
306 Reps
I fell off the rower! 4+11, 59
2
Kaelee
Clifford
9:30 AM WOD
299 Reps
3
Shelly
Howard
6:00 AM WOD
290 Reps
4
Charo
Shamo
4:30 PM WOD
287 Reps
5
Miki
Rowan
4:30 PM WOD
265 Reps
3roundsw+26 and 62airsq
6
Natalie
McLaws
5:30 PM WOD
246 Reps
7
Dawn
Hansen
4:30 PM WOD
116 Reps
Unhappy lungs!
8
Chantel
Robinson
4:30 PM WOD
306 Reps
mod wall walks
9
Ali
Miller
6:00 AM WOD
283 Reps
10
Olivia
Austin
9:30 AM WOD
268 Reps
Rx everything. But skipped wall walks
11
Tylee
Torres
9:30 AM WOD
241 Reps
Half of pushups from knees
12
Jocelyn
Sackett
6:00 AM WOD
226 Reps
pu knees
13
Camille
Behunin
5:30 PM WOD
205 Reps
No weight on step ups on rd2and 3.
14
Yesenia
Leavitt
4:30 PM WOD
197 Reps
Knee push-ups 😬
15
Mayra
Martinez
4:30 PM WOD
3 Reps
15# 46 squats
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