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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
190401 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (12/9)
Workout
190401
2nd quarter of 2019 starts Monday.... Where are you with your current fitness goals?... Never miss a Monday, start off the week right.
Metcon (No Measure)
E20 seconds for 12 rounds (4 minutes)
1 squat clean
*choose a weight heavier than metcon load
Metcon (AMRAP - Reps)
3 minute amrap
20-15-10
-squat cleans 95/65
-pull-ups
rest 3 minutes
3 minute amrap
-re-start where you left off
then: max air squats with remaining time
*score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 01, 2019
Male Clients
1
Russell
Cote
4:30 PM WOD
183 Reps
93 air squats
2
Dan
Stewart
6:00 AM WOD
135 Reps
3
Mason
Watts
6:00 AM WOD
120 Reps
30 air squats
4
Boyd
VanDam
9:30 AM WOD
112 Reps
22 squats, 185 SC.
5
Dave
Sanders
4:30 PM WOD
100 Reps
April fools
6
James
Bennett
5:00 AM WOD
93 Reps
7
Ryan
Michler
6:00 AM WOD
85 Reps
8
Luke
Robinson
4:30 PM WOD
70 Reps
Finished all after time cap.
9
Benjamin
Lee
4:30 PM WOD
55 Reps
finished after time
10
Clark
Harrison
9:30 AM WOD
95 Reps
11
Bryan
Winder
9:30 AM WOD
85 Reps
185lbs 1st part, 2nd Modified
12
Brandon
Buell
6:00 AM WOD
83 Reps
Female Clients
1
Ali
Miller
9:30 AM WOD
85 Reps
2
Susannah
Stout
5:30 PM WOD
78 Reps
3
Chantel
Robinson
4:30 PM WOD
65 Reps
4
Miki
Rowan
4:30 PM WOD
61 Reps
5
Maria
Wilson
9:30 AM WOD
55 Reps
Just barely got my pull ups
6
Melanie
Campbell
6:00 AM WOD
150 Reps
Ring rows 65#
7
Jessica
Langston
6:00 AM WOD
120 Reps
65# back squats
8
Maria
Gonzales
4:30 PM WOD
60 Reps
6am 😴
8
Yesenia
Leavitt
6:00 AM WOD
60 Reps
65#/rings
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