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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
170320 - 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):
24 (9/15)
Workout
170320
Never miss a monday!
Metcon (Time)
5 rounds for time
10 wall balls 20/14
10 single arm alternating dumbbell snatches 50/35
200 meter run
20 kb swings 53/35
rest 1 minute
30 minute time cap
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, March 20, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
17:05
30# WB
2
Josh
Langston
5:30 PM WOD
19:37
3
Freddy
Martinez
9:30 AM WOD
20:07
4
Boyd
VanDam
9:30 AM WOD
20:15
5
Benjamin
Lee
5:00 AM WOD
21:39
30# WB
6
Clark
Harrison
4:30 PM WOD
20:04
7
Bryan
Winder
9:30 AM WOD
20:31
rowed
8
Kannon
Ahlstrom
4:30 PM WOD
23:27
9
Kortney
Ahlstrom
6:00 AM WOD
32:28
4 rnd 35kb 35db
Female Clients
1
Susannah
Stout
9:30 AM WOD
17:05
2
Casee
Richmond
5:00 AM WOD
17:41
3
Miki
Rowan
4:30 PM WOD
20:35
Hot, hot, Hot!
4
Charo
Shamo
5:30 PM WOD
21:00
5
Shelly
Howard
9:30 AM WOD
23:58
6
Cherie
Santiago
9:30 AM WOD
19:43
Rx - 3 rounds - dropped to 25lb snatch on rest.
7
Angie
Ellis
4:30 PM WOD
19:48
26kb 15db
8
Lacie
VanDam
9:30 AM WOD
19:56
25lb snatch
9
Rachel
Hepworth
9:30 AM WOD
20:40
light weight on everything
10
Jeanette
Campbell
9:30 AM WOD
21:58
8# KB 15# barbell 10#wallball
11
Melissa
Rogers
4:30 PM WOD
22:25
12
Rebecca
McKnight
9:30 AM WOD
24:57
15 dumbbell, 26 kb
13
Danielle
Davis
6:00 AM WOD
25:26
26kb, 20db
14
Kristina
Smith
5:00 AM WOD
0:00
14
Tricia
Michler
5:00 AM WOD
0:00
Shin splints: rx all but running
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