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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
160323 - 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):
18 (7/11)
Workout
160323
Metcon (No Measure)
emotm for 10 minutes
1st- 8 wall balls/5 pullups
2nd- 8 burpees
Metcon (Time)
For Time
30 calorie row
30 thrusters
30 pull-ups
95/65
go in waves off the rower
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video library
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Whiteboard:
Wednesday, March 23, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
4:41
2
Dan
Stewart
5:00 AM WOD
5:03
3
Josh
Langston
4:30 PM WOD
5:20
4
Justin
Schelin
5:00 AM WOD
5:49
5
Bryan
Winder
6:00 AM WOD
8:20
with an upset stomach... sucked!!!
6
Gordon
Dotson
6:00 AM WOD
9:10
7
Mark
Parks
4:30 PM WOD
11:35
Female Clients
1
Jessica
Langston
5:00 AM WOD
5:31
2
Tonya
Foster
9:30 AM WOD
6:12
3
Ann
Schelin
5:00 AM WOD
7:24
too much rest
4
Charo
Shamo
5:30 PM WOD
8:15
5
Shelly
Howard
6:00 AM WOD
8:29
6
Korina
Darger
5:00 AM WOD
8:47
FUN!
7
Julie
Winder
9:30 AM WOD
9:31
8
Jennifer
Iverson
9:30 AM WOD
9:45
9
Olivia
Austin
9:30 AM WOD
7:55
Rx all but jumping PU
10
Saige
Anderson
5:30 PM WOD
8:30
11
Melissa
Rogers
4:30 PM WOD
8:53
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