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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
160316 - 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):
21 (9/12)
Workout
160316
Metcon (Time)
5 rounds for time:
10 power cleans 135/95
10 bar facing burpees
400 meter run
then:
cash out included in time:
500 meter row
35 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 16, 2016
Male Clients
1
Jared
Jones
4:30 PM WOD
20:40
2
Bryce
Vanderhorst
9:30 AM WOD
22:07
3
Justin
Schelin
5:00 AM WOD
23:12
4
Ryan
Michler
6:00 AM WOD
24:01
5
Chance
Wright
4:30 PM WOD
24:38
6
Josh
Langston
9:30 AM WOD
25:09
7
Dave
Howard
6:00 AM WOD
25:13
95#
8
Gordon
Dotson
6:00 AM WOD
27:28
9
Bryan
Winder
9:30 AM WOD
0:00
5rounds 400m run 10 PC 135lbs cash in 500m row. Not timed...
Female Clients
1
Jennifer
McLemore
9:30 AM WOD
23:35
2
Andrea
Tomlinson
4:30 PM WOD
25:25
3
Lara
Fitts
4:30 PM WOD
27:11
4
Tonya
Foster
9:30 AM WOD
27:55
row 1:55
5
Brooke
Wright
9:30 AM WOD
30:37
6
Allison
Smith
4:30 PM WOD
30:52
7
Sarah
Shaughnessy
9:30 AM WOD
22:25
55#
8
Jessica
Langston
5:00 AM WOD
24:05
145# not on purpose
9
Syndi
Blackmore
9:30 AM WOD
25:32
10
Charo
Shamo
5:30 PM WOD
25:40
75#
11
Melissa
Rogers
4:30 PM WOD
25:57
12
Lily
Polley
4:30 PM WOD
37:27
65# cleans, "running. it is a weakness with me, but to be fair to...
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