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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
170308 - 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):
28 (10/18)
Workout
170308
Metcon (No Measure)
emom for 6 minutes
5 touch and go push jerks
Looking for speed over load, something that challenges you but with good footwork and speed under the bar.
Metcon (Time)
E3M for 5 rounds
30 double unders
10 push jerks
200 meter run
RX 95/65 RXP 135/95
Score is slowest round/split
Only RX if all rounds are completed under 3 minute windows, skip the following round if you don't make the working 3 minute window.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 08, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
1:24
2
Taylor
Jacobson
6:00 AM WOD
1:36
3
Justin
Schelin
5:00 AM WOD
1:39
1:38,35,36,37,39
4
Matt
Clifford
6:00 AM WOD
1:44
1:44,1:40,1:39,1:33,1:18
5
Ryan
Michler
6:00 AM WOD
1:49
6
Freddy
Martinez
9:30 AM WOD
2:19
7
Burke
Pemberton
5:00 AM WOD
2:28
Singles & 175#
8
Josh
Langston
9:30 AM WOD
2:43
8
Lex
de Azevedo II
9:30 AM WOD
2:43
9
Kannon
Ahlstrom
5:30 PM WOD
4:47
45 lb singles
Female Clients
1
Susannah
Stout
9:30 AM WOD
1:47
2
Ann
Schelin
5:00 AM WOD
1:52
3
Olivia
Sanders
5:30 PM WOD
2:19
4
Casee
Richmond
5:00 AM WOD
1:46
Hurt my neck :(
5
Charo
Shamo
5:30 PM WOD
1:53
6
Olivia
Austin
9:30 AM WOD
2:33
7
Jaci
Watts
9:30 AM WOD
2:41
8
Julie
Winder
9:30 AM WOD
2:45
1:51, 2:11, 2:34, 2:41, 2:45
9
Melissa
Rogers
4:30 PM WOD
3:02
10
Syndi
Blackmore
9:30 AM WOD
2:12
11
Kimberly
Skinner
4:30 PM WOD
2:13
45# barbell Singles
12
Tricia
Michler
5:00 AM WOD
2:15
Singles 😤 2:15, 14, 08, 15, 14
13
Angie
Ellis
4:30 PM WOD
2:20
55bar singles
14
Jessica
Jensen
5:00 AM WOD
2:49
#65. 1st RD 2:07 unbroken DB! 2nd RD 2:30 3rd RD rested 4th RD 2:...
15
Jeanette
Campbell
9:30 AM WOD
3:11
45# 90 singles
16
Kristina
Smith
5:00 AM WOD
3:24
skipped round #4
17
Danielle
Davis
6:00 AM WOD
3:30
rounds 1,3,5
18
Andrea
Stratton
9:30 AM WOD
4:04
Ugh...
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