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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
170309 - 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):
21 (12/9)
Workout
170309
Come watch 17.3 launch at 5:30pm
Metcon (Weight)
In 15 minutes build to a heavy Turkish-get up
Single arm barbell or KB (right and left side)
Metcon (AMRAP - Rounds and Reps)
10 minute amrap
15 dead lifts 225/155
20 wall balls 20/14
25 situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 09, 2017
Male Clients
1
Josh
Langston
6:00 AM WOD
95 lbs
1
Mason
Watts
6:00 AM WOD
95 lbs
2
Ryan
Michler
6:00 AM WOD
90 lbs
3
Justin
Schelin
5:00 AM WOD
75 lbs
Did 45# plate as well
4
Freddy
Martinez
9:30 AM WOD
65 lbs
4
Jeremy
Davis
6:00 AM WOD
65 lbs
4
Kortney
Ahlstrom
6:00 AM WOD
65 lbs
4
Luke
Robinson
4:30 PM WOD
65 lbs
5
Benjamin
Lee
5:00 AM WOD
54 lbs
6
Chance
Wright
9:30 AM WOD
53 lbs
7
Matt
Clifford
6:00 AM WOD
26 lbs
8
Wade
Beatty
6:00 AM WOD
45 lbs
Female Clients
1
Ann
Schelin
5:00 AM WOD
53 lbs
2
Shelly
Howard
6:00 AM WOD
52.9 lbs
3
Casee
Richmond
5:00 AM WOD
44 lbs
3
Korina
Darger
5:00 AM WOD
44 lbs
50# w/ rt.arm
3
Kristina
Smith
5:00 AM WOD
44 lbs
3
Olivia
Austin
9:30 AM WOD
44 lbs
4
Rachel
Hepworth
9:30 AM WOD
35 lbs
5
Melissa
Rogers
4:30 PM WOD
28 lbs
6
Heidi
Lewis
9:30 AM WOD
20 lbs
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