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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
190311 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (10/11)
Workout
190311
Never miss a Monday!
Metcon (Time)
Partner Wod for time:
While one partner holds a static dead lift 185/125
- 50 barbell complex's of 1 hang power snatch/1 overhead squat 95/65
then:
While one partner holds a wall sit
-100 dead lifts 185/125
then:
Alternate Assault bike intervals
5 rounds each 10/7 calories
*25 minute time cap
*reps can only be accumulated while one partner is in static hold position, partition reps as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 11, 2019
Male Clients
1
Cody
Johnson
4:30 PM WOD
15:37
Thanks Russ!!!
1
Russell
Cote
4:30 PM WOD
15:37
Cody is the man.
2
Kacen
Gubler
5:00 AM WOD
17:05
1 1/2 armed machine
3
Josh
Langston
9:30 AM WOD
19:40
4
James
Bennett
6:00 AM WOD
21:09
5
Ryan
Michler
6:00 AM WOD
22:33
5
Taylor
Jacobson
6:00 AM WOD
22:33
6
Clark
Harrison
9:30 AM WOD
15:53
7
Luke
Robinson
4:30 PM WOD
25:00
I modified the 💩 outta this one. Lower back issues again.
8
Benjamin
Lee
9:30 AM WOD
43:36
Hotel WOD: Run 60 flights of stairs, 20Burpees up, 20 burpee down...
Female Clients
1
Jessica
Langston
6:00 AM WOD
14:35
Damn Daniel!!
2
Susannah
Stout
5:30 PM WOD
15:25
Yay! kaelee
3
Barbara
Cox
4:30 PM WOD
20:18
Thanx Becky 💜
4
Jocelyn
Sackett
9:30 AM WOD
21:41
Thanks Tylee
4
Tylee
Torres
9:30 AM WOD
21:41
great job Jocelyn Thanks!
5
Cherie
Santiago
5:30 PM WOD
17:40
Thanks Berg! Dl #85, #45 OHSS
6
Natalie
McLaws
5:30 PM WOD
19:01
Brook:)
7
Ali
Miller
9:30 AM WOD
19:56
Thanks Maria!!
8
Maria
Wilson
9:30 AM WOD
20:56
Thanks Ali!
9
Maria
Gonzales
6:00 AM WOD
24:01
9
Yesenia
Leavitt
6:00 AM WOD
24:01
125# DL // 45# HPS
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