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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
190403 - 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):
25 (12/13)
Workout
190403
Metcon (Time)
E5M for 3 rounds:
400 meter run
21 kb swings 53/35
16 alternating goblet lunges 53/35
*18 minute time cap
*Rest until the 5 minute marks, Score is total time of all 3 intervals combined. If you cannot finish rounds in 5 minutes then just work through the 3 rounds without resting between.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 03, 2019
Male Clients
1
Dan
Stewart
5:00 AM WOD
8:20
2
Mason
Watts
6:00 AM WOD
9:16
3
Matt
Clifford
4:30 PM WOD
9:49
65#
4
Justin
Schelin
5:00 AM WOD
10:41
5
Kacen
Gubler
5:30 PM WOD
10:56
6
Jared
Behunin
4:30 PM WOD
12:50
7
Taylor
Jacobson
6:00 AM WOD
8:54
8
Kody
Wilson
6:00 AM WOD
10:17
9
Josh
Langston
9:30 AM WOD
10:59
10
Clark
Harrison
9:30 AM WOD
11:07
11
Brandon
Buell
9:30 AM WOD
11:10
12
Luke
Robinson
4:30 PM WOD
11:44
30 cal assault bike per round instead of the run.
Female Clients
1
Casee
Richmond
5:00 AM WOD
9:04
2
Jessica
Langston
5:00 AM WOD
9:08
3
Ali
Miller
9:30 AM WOD
10:02
4
Chantel
Robinson
4:30 PM WOD
10:03
5
Barbara
Cox
4:30 PM WOD
11:32
6
Jennifer
Guzman
9:30 AM WOD
13:01
7
Jocelyn
Sackett
9:30 AM WOD
14:03
8
Maria
Wilson
9:30 AM WOD
15:19
Running is awful
9
Melanie
Campbell
6:00 AM WOD
10:31
#26 KB
10
Karrie
Nielson
6:00 AM WOD
12:54
18# KB
11
Maria
Gonzales
6:00 AM WOD
13:15
26.5 lbs
12
Jamie
Lucky
4:30 PM WOD
13:17
26lbs
13
Yesenia
Leavitt
6:00 AM WOD
14:10
4:30/4:40/5:00 @26#
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