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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
180328 - 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):
21 (11/10)
Workout
180328
yoga at 7am
Metcon (Time)
3 Rounds of:
10 wall balls 20/14
30 double unders
10 pull-ups
rest 4 minutes rest
then:
3 Rounds of:
10 wall balls
30 double unders
10 power clean and jerks 135/95
*25 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 28, 2018
Male Clients
1
Mason
Watts
5:00 AM WOD
13:28
2
Matt
Clifford
6:00 AM WOD
14:14
3:05
3
Brian
Tatum
9:30 AM WOD
15:18
First round finish 4:12
4
Chance
Wright
6:00 AM WOD
15:42
5
Ryan
Michler
6:00 AM WOD
16:23
6
Kody
Wilson
6:00 AM WOD
16:42
7
Boyd
VanDam
9:30 AM WOD
17:04
8
Gordon
Dotson
6:00 AM WOD
20:06
9
Dave
Sanders
4:30 PM WOD
16:51
#55, 5:15 first part DL instead of PU
10
Cody
Johnson
9:30 AM WOD
18:04
Singles
11
Clark
Harrison
9:30 AM WOD
18:41
Female Clients
1
Jessica
Langston
6:00 AM WOD
13:31
20# wb
2
Julie
Winder
9:30 AM WOD
19:46
3
Ali
Miller
9:30 AM WOD
20:09
4
Brooke
Wright
9:30 AM WOD
21:57
6:41 first part
5
Jocelyn
Sackett
9:30 AM WOD
25:00
5+41
6
Syndi
Blackmore
9:30 AM WOD
15:05
7
Charo
Shamo
5:30 PM WOD
16:20
75#
8
Natalie
McLaws
5:30 PM WOD
18:12
9
Olivia
Austin
9:30 AM WOD
19:31
Singles power cleans no jerk
10
Shelly
Howard
6:00 AM WOD
20:21
Started RX then went to singles part way through.
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