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Helen
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
170406 - 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 (8/17)
Workout
170406
Margaux Alvarez is coaching 9:30am Thursday. Come say hello and wish her good luck at regionals this year.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 06, 2017
Male Clients
1
Dan
Stewart
5:00 AM WOD
9:03
2
Justin
Schelin
5:00 AM WOD
10:40
3
Jim
Clark
6:00 AM WOD
11:54
4
Ryan
Michler
6:00 AM WOD
12:11
5
Freddy
Martinez
9:30 AM WOD
12:44
6
Jeremy
Davis
6:00 AM WOD
14:48
Modified pull ups
7
Gordon
Dotson
6:00 AM WOD
17:20
8
Jeremy
Poston
5:00 AM WOD
17:21
Negatives instead of pull-ups.
Female Clients
1
Casee
Richmond
5:00 AM WOD
9:12
1
Jessica
Langston
9:30 AM WOD
9:12
#chasincasee
2
Ann
Schelin
5:00 AM WOD
11:08
3
Susannah
Stout
9:30 AM WOD
11:22
4
Olivia
Sanders
4:30 PM WOD
11:53
5
Miki
Rowan
4:30 PM WOD
13:41
Matt is a motivator!
6
Brooke
Wright
9:30 AM WOD
14:07
PR first time rx
6
Shelly
Howard
6:00 AM WOD
14:07
7
Olivia
Austin
9:30 AM WOD
16:56
pr by 4:47 from 11/30/16
8
Sarah
Shaughnessy
5:30 PM WOD
11:05
6 strict PU instead of 12
9
Alicia
Staples
9:30 AM WOD
12:43
ROW
10
Jaci
Watts
9:30 AM WOD
13:07
Row
11
Tricia
Michler
5:00 AM WOD
13:47
Banded PU's
12
Brianna
Dummar
5:00 AM WOD
14:08
Modified rowing, ring rows, 26.4kb, then down to an 8kb
13
Nicole
Davis
6:00 AM WOD
14:25
row/rings for pull ups
14
Rachel
Hepworth
9:30 AM WOD
15:15
#26, rx rest
15
Angie
Ellis
9:30 AM WOD
15:35
2rds no band, then salmon. 26kb.
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