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Components
Metcon
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
160406 - 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):
25 (11/14)
Workout
160406
Metcon (Time)
3 rounds for time:
400 meter run
rest 1:1 ratio
Metcon (Time)
For Time:
30 box jumps 24/20
50 body weight dead lifts
30 box stepups 24/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 06, 2016
Male Clients
1
Kamron
Wootton
6:00 AM WOD
7:14
2
Josh
Vidal
9:30 AM WOD
7:37
3
Justin
Schelin
5:00 AM WOD
7:48
4
Matt
Clifford
4:30 PM WOD
8:14
1:41,1:39,1:34
5
Chance
Wright
6:00 AM WOD
8:30
6
Josh
Langston
9:30 AM WOD
8:48
7
Benjamin
Lee
4:30 PM WOD
10:05
8
Bryan
Winder
6:00 AM WOD
10:11
9
Dave
Howard
6:00 AM WOD
9:56
500m Rows
10
Mark
Parks
5:00 AM WOD
10:17
11
Gordon
Dotson
6:00 AM WOD
11:37
Female Clients
1
Jessica
Langston
6:00 AM WOD
7:57
Too much math
2
Makayla
Hummer
5:30 PM WOD
8:56
3
Korina
Darger
9:30 AM WOD
9:14
4
Shayla
Hummer
5:30 PM WOD
9:33
5
Ann
Schelin
5:00 AM WOD
9:57
1:58, 2:00, 2:01
6
Shelly
Howard
6:00 AM WOD
10:12
7
McKayla
Thornley
5:30 PM WOD
10:22
8
Brooke
Wright
9:30 AM WOD
10:38
9
Katie
Pack
4:30 PM WOD
10:59
10
Olivia
Austin
9:30 AM WOD
15:22
running YAY
11
Megan
Hanks
6:00 AM WOD
10:24
450 rows
12
Kimberly
Skinner
6:00 AM WOD
10:30
13
Kristina
Smith
9:30 AM WOD
13:40
14
Becky
Seymour
9:30 AM WOD
0:00
Upper body for awhile
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