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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
190412 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (4/12)
Workout
190412
Metcon (No Measure)
Tabata 20 seconds on 10 seconds off for 4 rounds, change movements every interval.
-single leg V-ups
-russian twist 35/26kb
-hollow rocks
-static superman hold
Metcon (Time)
3 Rounds for time:
20 wall ball 20/14
30 front rack lunges 95/65
*12 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 12, 2019
Male Clients
1
Boyd
VanDam
9:30 AM WOD
7:56
2
Dan
Stewart
6:00 AM WOD
8:15
3
Clark
Harrison
9:30 AM WOD
10:48
4
Luke
Robinson
4:30 PM WOD
11:25
Backrack lunges instead of front.
Female Clients
1
Jessica
Langston
5:00 AM WOD
6:25
2
Jessica
Langston
6:00 AM WOD
6:50
3
Chantel
Robinson
4:30 PM WOD
8:27
4
Ali
Miller
9:30 AM WOD
8:41
5
Mayra
Martinez
5:00 AM WOD
9:52
6
Barbara
Cox
4:30 PM WOD
10:48
7
Melanie
Campbell
6:00 AM WOD
7:04
55#, 10#WB
8
Karrie
Nielson
6:00 AM WOD
9:11
10# WB
9
Maria
Gonzales
4:30 PM WOD
10:58
10
Brandi
Saavedra
9:30 AM WOD
11:22
Modified 55lbs
11
Jocelyn
Sackett
9:30 AM WOD
11:26
12
Yesenia
Leavitt
4:30 PM WOD
11:53
35#
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