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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
190312 - 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):
22 (8/14)
Workout
190312
Metcon (Time)
3 rounds for time:
400 meter run
rest 3 minutes
* after 3 minutes rest in final run, transition into back squats
Metcon (Weight)
E3M for 5 rounds
5 paused back squats (from rack)
-build to heaviest set of 5
* score is single heaviest 1x5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 12, 2019
Male Clients
1
Kevin
Aleshire
5:30 PM WOD
10:47
2
Taylor
Jacobson
6:00 AM WOD
10:49
3
Russell
Cote
6:00 AM WOD
10:57
4
Kacen
Gubler
5:00 AM WOD
11:15
5
Boyd
VanDam
9:30 AM WOD
11:25
130 and hit a wall hard.
6
Ryan
Michler
6:00 AM WOD
11:38
7
James
Bennett
5:00 AM WOD
11:41
8
Felix
Gonzales
6:00 AM WOD
13:07
Female Clients
1
Casee
Richmond
5:00 AM WOD
10:30
2
Jessica
Langston
6:00 AM WOD
10:59
3
Ali
Miller
9:30 AM WOD
11:08
4
Cherie
Santiago
4:30 PM WOD
11:15
5
Jocelyn
Sackett
9:30 AM WOD
11:54
6
Julie
Winder
9:30 AM WOD
12:23
1st day back in 2 weeks
6
Tylee
Torres
9:30 AM WOD
12:23
2:14, 2:08, 2:01
7
Jamie
Lucky
4:30 PM WOD
12:42
8
Karrie
Nielson
6:00 AM WOD
12:46
2:30, 2:16, 2:18
8
Yesenia
Leavitt
4:30 PM WOD
12:46
9
Maria
Gonzales
4:30 PM WOD
12:52
10
Maria
Wilson
9:30 AM WOD
13:14
Can’t remember my time
11
Dawn
Hansen
9:30 AM WOD
11:30
rowing makes happy lungs!!!!
12
Jessica
Carstens
9:30 AM WOD
13:13
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