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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
190315 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (3/10)
Workout
190315
Metcon (No Measure)
In under 12 minutes
3 rounds each partner:
-30 second weighted hanging Knee hold 25/15lb plate
-15 partner leg tosses
*accumulate seconds and break the Knee hold as needed. Modify without weight.
Metcon (Time)
3 Roudns For Time:
60 double unders (2x1 singles)
30 alternating goblet lunges 53/35
10 burpees over the kb
*15 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 15, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
14:51
2
Clark
Harrison
9:30 AM WOD
14:02
3
James
Bennett
6:00 AM WOD
15:11
Female Clients
1
Ali
Miller
9:30 AM WOD
9:30
2
Olivia
Sanders
4:30 PM WOD
10:14
3
Chantel
Robinson
4:30 PM WOD
10:53
4
Barbara
Cox
4:30 PM WOD
12:36
5
Jocelyn
Sackett
9:30 AM WOD
13:47
6
Maria
Wilson
9:30 AM WOD
14:26
After 3 years I can finally do double unders lol
7
Mayra
Martinez
4:30 PM WOD
12:29
Singles
8
Miki
Rowan
4:30 PM WOD
12:35
Singles
9
Yesenia
Leavitt
4:30 PM WOD
13:56
Singles // 26#
10
Dawn
Hansen
9:30 AM WOD
13:58
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