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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
170404 - 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):
24 (9/15)
Workout
170404
Metcon (Time)
Partner wod,alternating entire rounds sharing one barbell
6 rounds (3 each)
15 double unders
5 front squats 95/65 RX
then:
6 rounds
30 double unders
4 front squats 135/95 RX
then:
6 rounds
45 double unders
3 front squats 165/115 RX
then:
alternating single reps
30 front squats (15 each) 165/115 RX
1x1 singles
Squat cleans are permissible
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 04, 2017
Male Clients
1
Russell
Cote
4:30 PM WOD
14:54
Thanks Shane. 225# first 9, 205# last 6
2
Chance
Wright
6:00 AM WOD
15:24
Thanks Matt!
3
Jeremy
Davis
6:00 AM WOD
18:04
Singles... And hanks Ryan!
3
Ryan
Michler
6:00 AM WOD
18:04
Thanks for the push Jeremy!
4
Anthony
Allen
5:00 AM WOD
25:25
5
Benjamin
Lee
5:00 AM WOD
26:22
6
Burke
Pemberton
5:00 AM WOD
17:30
Partnered with Jeremy Poston. Singles, RX'd weight on first 3 rou...
6
Jeremy
Poston
5:00 AM WOD
17:30
1x1 singles Full weight for all rounds, dropped to 135 for last 3...
7
Jim
Clark
6:00 AM WOD
18:45
95, 115, 135
Female Clients
1
Jessica
Langston
6:00 AM WOD
11:54
Thanks Shelly!
2
Miki
Rowan
4:30 PM WOD
13:30
Singles
3
Susannah
Stout
9:30 AM WOD
15:11
Kaelee RX thanks for being my partner
4
Casee
Richmond
5:00 AM WOD
17:28
Thanks Richard!!
5
Olivia
Sanders
9:30 AM WOD
17:40
6
Jaci
Watts
9:30 AM WOD
18:08
Love partner WOD's!! Thanks Olivia!
6
Olivia
Austin
9:30 AM WOD
18:08
Thanks Jaci!!
7
Shelly
Howard
6:00 AM WOD
11:54
RX weight, singles, W/ Jess. She's the bomb!
8
Shayla
Hummer
5:30 PM WOD
13:01
#65, #85, #105
9
Syndi
Blackmore
9:30 AM WOD
15:00
10
Natalie
McLaws
4:30 PM WOD
20:15
55, 65, 75, 85
11
Tricia
Michler
5:00 AM WOD
20:20
65-75-85 Thanks Kristina!
12
Rebecca
McKnight
9:30 AM WOD
25:31
1st round du, 55; ended 30x65
13
Andrea
Stratton
5:00 AM WOD
27:54
65# for all rx du 26unbroken
13
Jessica
Jensen
5:00 AM WOD
27:54
#65 lots of air squats too
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