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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
190318 - 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):
24 (8/16)
Workout
190318
Never miss a Monday!
Metcon (No Measure)
In 12 minutes perform:
3x12 dumbbell bench press
3x8 strict pullups
*use a set of DB’s that challenges you for a set of 12 unbroken.
*modify with bands or jumping negatives for pull-ups
Metcon (Time)
5 rounds for time:
12 shoulder to overhead 95/65
20 air squats
*10 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 18, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
4:34
2
James
Bennett
5:00 AM WOD
5:07
3
Kacen
Gubler
5:00 AM WOD
5:11
4
Boyd
VanDam
9:30 AM WOD
5:22
5
Benjamin
Lee
5:30 PM WOD
7:34
6
Bryan
Winder
9:30 AM WOD
1:00
My own thing!!
7
Connor
Robinson
4:30 PM WOD
4:35
8
Josh
Langston
9:30 AM WOD
6:49
Female Clients
1
Susannah
Stout
4:30 PM WOD
3:43
2
Jessica
Langston
9:30 AM WOD
4:08
3
Ali
Miller
9:30 AM WOD
4:43
4
Chantel
Robinson
4:30 PM WOD
4:50
5
Olivia
Sanders
4:30 PM WOD
4:51
6
Cherie
Santiago
5:30 PM WOD
5:15
7
Maria
Wilson
9:30 AM WOD
5:29
Ouch!!!!
8
Mayra
Martinez
4:30 PM WOD
5:55
9
Maria
Gonzales
4:30 PM WOD
6:50
10
Jocelyn
Sackett
9:30 AM WOD
7:20
11
Charo
Shamo
5:30 PM WOD
5:04
12
Natalie
McLaws
5:30 PM WOD
5:48
55#
13
Yesenia
Leavitt
4:30 PM WOD
7:32
55#
14
Karrie
Nielson
6:00 AM WOD
7:37
15# bar strict
15
Brandi
Saavedra
4:30 PM WOD
7:44
1x65 4x55
16
Jamie
Lucky
4:30 PM WOD
7:57
55lbs
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