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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
180314 - 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):
25 (10/15)
Workout
180314
Yoga at 7am
Metcon (Time)
For Time:
5 rounds of:
5 pull-ups
10 pushups
15 air squats
30 seconds hand stand hold
Rest 2 minutes then:
5 rounds of:
5 pull-ups
10 pushups
15 air squats
30 sit-ups
*30 minute cap
*chest to ground pushups for RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 14, 2018
Male Clients
1
Matt
Clifford
4:30 PM WOD
17:27
6:53
2
Justin
Schelin
5:00 AM WOD
17:45
3
Chance
Wright
6:00 AM WOD
18:20
4
Dave
Howard
5:00 AM WOD
18:47
Thought it was a 3 min rest. 15 sec penalty
5
Boyd
VanDam
9:30 AM WOD
20:45
6
Ryan
Michler
6:00 AM WOD
22:16
7
Benjamin
Lee
4:30 PM WOD
27:13
8
Clark
Harrison
9:30 AM WOD
28:10
9
Dave
Sanders
4:30 PM WOD
29:35
green band PU
10
Andrew
Langston
9:30 AM WOD
30:00
modified the F out of this workout. Didn't finish 2nd round. Punc...
Female Clients
1
Charo
Shamo
5:30 PM WOD
20:57
2
Jessica
Langston
6:00 AM WOD
21:22
3
Cherie
Santiago
9:30 AM WOD
25:52
I’m a cheater! Tx kaelee
4
Shelly
Howard
5:00 AM WOD
28:22
5
Dawn
Hansen
9:30 AM WOD
38:50
slow BUT damnit! I RXED!
6
Tricia
Michler
5:00 AM WOD
22:23
Banded PU
7
Susannah
Stout
9:30 AM WOD
25:50
super modify
8
Syndi
Blackmore
9:30 AM WOD
26:31
9
Natalie
McLaws
5:30 PM WOD
28:04
4:30 wod :/ mod push ups
10
Miki
Rowan
5:00 AM WOD
28:45
RX 4rounds,then girl push ups
11
Heidi
Lewis
9:30 AM WOD
29:10
12
Jennifer
Guzman
9:30 AM WOD
29:40
First 40 Pushups RX, HR PU’s for the rest
13
Tylee
Torres
9:30 AM WOD
30:14
Had 4 more sit ups at the TC
14
Jocelyn
Sackett
9:30 AM WOD
31:32
Pu knees, last 3 rds ring row
15
Brooke
Wright
9:30 AM WOD
36:06
knee pushups
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