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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
160310 - 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):
13 (5/8)
Workout
160310
Metcon (Time)
3 rounds of:
400 meter run
20 kb swings 53/35
15 pull-ups
30 air squats
rest 2 minutes
score is slowest split
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 10, 2016
Male Clients
1
Dan
Stewart
5:00 AM WOD
3:52
2
Bryce
Vanderhorst
9:30 AM WOD
4:07
3
Josh
Vidal
9:30 AM WOD
5:57
4
Jim
Clark
9:30 AM WOD
6:03
5
Clark
Harrison
4:30 PM WOD
5:50
44# KB
Female Clients
1
Lara
Fitts
5:00 AM WOD
4:51
2
Andrea
Tomlinson
6:00 AM WOD
4:59
3
Rachel
Hepworth
4:30 PM WOD
5:24
4
Korina
Darger
5:00 AM WOD
5:29
5.29/5.14/5.15
5
Kimberly
Skinner
5:00 AM WOD
5:36
26 kb band pull ups
6
Kristina
Smith
6:00 AM WOD
6:02
7
Angie
Ellis
4:30 PM WOD
6:21
532, 554, 621 35#! Stretchy green
8
McKayla
Thornley
9:30 AM WOD
6:55
26 KB Band pull ups
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