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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
180411 - 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):
17 (9/8)
Workout
180411
We are trying Yoga at 9:30am on Thursday to see if we get more attendance. So NO yoga Wednesday morning. Be a few minutes early please.
Metcon (AMRAP - Reps)
3 rounds for reps:
1 minute wall balls 20/14
1 minute pull-ups
1 minute box jumps 24/20
rest 2 minutes
*score is all combined reps
Metcon (Time)
At the 15 minute mark:
For time:
20 box jumps 24/20
20 pull-ups
20 wall balls 20/14
*7 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 11, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
233 Reps
2
Cory
Ashby
6:00 AM WOD
211 Reps
3
Boyd
VanDam
9:30 AM WOD
180 Reps
20 WB, 25 PU, 15 BJ
4
Kody
Wilson
6:00 AM WOD
177 Reps
5
Luke
Robinson
5:30 PM WOD
156 Reps
6
Cody
Johnson
9:30 AM WOD
152 Reps
7
Josh
Langston
9:30 AM WOD
150 Reps
8
Bryan
Winder
6:00 AM WOD
127 Reps
9
Clark
Harrison
9:30 AM WOD
160 Reps
Female Clients
1
Jessica
Langston
6:00 AM WOD
203 Reps
20# wb
2
Ali
Miller
9:30 AM WOD
180 Reps
3
Miki
Rowan
4:30 PM WOD
164 Reps
Wb:27,29,28 PU:9,10,10 Box:17,18,16
4
Charo
Shamo
5:30 PM WOD
151 Reps
5
Dawn
Hansen
9:30 AM WOD
124 Reps
6
Jocelyn
Sackett
9:30 AM WOD
122 Reps
7
Natalie
McLaws
5:30 PM WOD
151 Reps
Calorie row instead of pull-ups
8
Rachel
Hepworth
6:00 AM WOD
120 Reps
Modified
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