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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
170403 - 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):
23 (8/15)
Workout
170403
Never miss a Monday!
Metcon (No Measure)
E90s for 5 rounds
10 hand release push-ups
10 alternating kb lunges 53/35
Metcon (AMRAP - Rounds and Reps)
10 minute amrap
10 hand stand pushups
15 front rack alternating lunges 95/65
Want to see some of these movements in action? Check out our
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Whiteboard:
Monday, April 03, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
7 + 10
2
Cory
Ashby
6:00 AM WOD
6 + 21
3
Ryan
Michler
5:00 AM WOD
5 + 15
4
Mason
Watts
6:00 AM WOD
4 + 0
All strict handstand push-ups
5
Matt
Clifford
6:00 AM WOD
7 + 10
push-ups instead of hspu
6
Lex
de Azevedo II
9:30 AM WOD
4 + 10
7
Burke
Pemberton
5:00 AM WOD
4 + 6
2 rds 95lb lunges, 2 rds 75lbs Back against the wall press with 2...
8
Benjamin
Lee
5:00 AM WOD
3 + 4
No RX HSPU
Female Clients
1
Casee
Richmond
5:00 AM WOD
5 + 20
2
Charo
Shamo
5:30 PM WOD
4 + 23
3
Jessica
Langston
5:00 AM WOD
4 + 5
95# no ab mat
4
Melissa
Rogers
4:30 PM WOD
4 + 0
5
Susannah
Stout
9:30 AM WOD
3 + 13
6
Natalie
McLaws
4:30 PM WOD
3 + 2
7
Olivia
Austin
9:30 AM WOD
1 + 6
8
Ann
Schelin
5:00 AM WOD
0 + 1
9
Miki
Rowan
4:30 PM WOD
6 + 10
65#,mod.pushup
10
Rachel
Hepworth
9:30 AM WOD
6 + 0
Modified
11
Syndi
Blackmore
9:30 AM WOD
5 + 5
12
Andrea
Stratton
5:00 AM WOD
4 + 22
15# db 45# lunges
13
Angie
Ellis
5:30 PM WOD
4 + 10
? 55# lunge 65# ok, 1 HSH
14
Treasa
Anderson
4:30 PM WOD
4 + 4
15
Shelly
Howard
6:00 AM WOD
4 + 3
Banded HSPU
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