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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
170328 - 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):
25 (10/15)
Workout
170328
Metcon (No Measure)
E30S for 10 minutes
1 squat clean and jerk at 70%
Metcon (Time)
3 rounds for time:
3 bar complexes of:
1 squat clean + 3 front squats + 1 jerk
then:
15 box jumps 24/20
RX 115/75 RXP 155/105
10 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 28, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
6:36
2
Russell
Cote
4:30 PM WOD
6:44
10 ttb each round
3
Matt
Clifford
6:00 AM WOD
6:57
4
Mason
Watts
6:00 AM WOD
7:45
5
Justin
Schelin
5:00 AM WOD
8:28
6
Freddy
Martinez
6:00 AM WOD
6:23
7
Taylor
Jacobson
6:00 AM WOD
6:43
8
Ryan
Michler
6:00 AM WOD
7:26
9
Jeremy
Davis
6:00 AM WOD
8:41
10
Jeremy
Poston
5:00 AM WOD
7:44
#75 bar, step ups
Female Clients
1
Susannah
Stout
9:30 AM WOD
5:14
2
Jessica
Langston
6:00 AM WOD
5:59
125#
3
Casee
Richmond
5:00 AM WOD
6:40
4
Shelly
Howard
6:00 AM WOD
10:38
Did my 108 burpees!!!
5
Miki
Rowan
4:30 PM WOD
7:11
85#
6
Brooke
Wright
9:30 AM WOD
7:41
85#
7
Olivia
Austin
9:30 AM WOD
5:18
75# step ups calves on fire 105# first part
8
Tricia
Michler
5:00 AM WOD
6:15
9
Jaci
Watts
9:30 AM WOD
6:34
75 lbs and step ups
10
Natalie
McLaws
4:30 PM WOD
6:41
55#
11
Charo
Shamo
9:30 AM WOD
7:01
65
12
Andrea
Stratton
5:00 AM WOD
7:30
65# 1st rd 55# last 2
13
Rebecca
McKnight
9:30 AM WOD
9:26
45#
14
Nicole
Davis
6:00 AM WOD
9:38
55 lbs
15
Brianna
Dummar
5:00 AM WOD
10:00
2+1 55lb lame
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