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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
180322 - 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):
13 (4/9)
Workout
180322
Open announcement at 6pm of 18.5, come hang out and watch it if you'd like to.
Metcon (Time)
4 rounds for time:
28 alternating box step-ups 20 inch
24 dumbbell hang clean and jerks 50/35
20/16 calorie row
*25 minute cap
*athlete must complete 6 clean and jerks on one arm, then switch.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 22, 2018
Male Clients
1
Dan
Stewart
6:00 AM WOD
14:13
2
Kody
Wilson
6:00 AM WOD
16:08
3
Boyd
VanDam
9:30 AM WOD
19:47
4
Gordon
Dotson
6:00 AM WOD
18:36
35# dumbbell
Female Clients
1
Jessica
Langston
6:00 AM WOD
14:56
2
Jennifer
Guzman
9:30 AM WOD
17:17
3
Brooke
Wright
4:30 PM WOD
18:28
4
Shelly
Howard
6:00 AM WOD
19:04
5
Charo
Shamo
4:30 PM WOD
15:05
6
Cherie
Santiago
4:30 PM WOD
15:08
25#
7
Ali
Miller
6:00 AM WOD
15:44
25#
8
Natalie
McLaws
5:30 PM WOD
17:18
9
Tricia
Michler
5:00 AM WOD
18:04
25#
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