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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
170315 - 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):
19 (7/12)
Workout
170315
Metcon (Time)
3 Rounds For Time
800 meter run
12 hand stand push-ups (ab mat)
2 rope climbs
2 minutes rest
RXP 4 in deficit hspu and legless rope climb
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Whiteboard:
Wednesday, March 15, 2017
Male Clients
1
Justin
Schelin
4:30 PM WOD
19:40
2
Justin
Schelin
5:00 AM WOD
20:02
3
Freddy
Martinez
9:30 AM WOD
26:08
4
Clark
Harrison
4:30 PM WOD
23:20
5
Benjamin
Lee
6:00 AM WOD
23:35
Mod HSPU
6
Boyd
VanDam
6:30PM OPEN GYM
25:38
RX+ but row. No running.
7
Kortney
Ahlstrom
5:00 AM WOD
26:02
800 m row, hspu from box, 4 mod rope
Female Clients
1
Jessica
Langston
4:30 PM WOD
27:45
2
Casee
Richmond
5:00 AM WOD
21:05
Rx + first round=8 min :(
3
Melissa
Rogers
4:30 PM WOD
24:10
4
Susannah
Stout
9:30 AM WOD
26:40
my back :(
5
Syndi
Blackmore
9:30 AM WOD
20:33
6
Natalie
McLaws
9:30 AM WOD
21:18
7
Jeanette
Campbell
9:30 AM WOD
24:29
Modified rope climb and pushups
8
Angie
Ellis
4:30 PM WOD
25:14
20lb db press
9
Miki
Rowan
4:30 PM WOD
25:30
Mod hspu, 45#plate & abmat
10
Lacie
VanDam
9:30 AM WOD
26:18
25lb plat for2hspu
11
Danielle
Davis
4:30 PM WOD
26:58
Strict press sitting against the wall substitute for hspu, lower ...
12
Olivia
Austin
9:30 AM WOD
27:40
rx all only 2 rounds
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