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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
160414 - 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 (8/9)
Workout
160414
Metcon (Time)
10 rounds
200 meter run
5 hspu
30 dubs
RX Plus- 45lb plates for hspu and unbroken sets of dub's, You can restart again if you trip before 30 reps
3x1 singles
30 minute time cap
Want to see some of these movements in action? Check out our
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Whiteboard:
Thursday, April 14, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
17:44
2
Russell
Cote
9:30 AM WOD
17:48
45 lb deficit to the ground
3
Matt
Clifford
4:30 PM WOD
20:43
4
Justin
Schelin
5:00 AM WOD
23:00
5
Boyd
VanDam
9:30 AM WOD
29:18
Couldn't DU today.
6
Josh
Langston
4:30 PM WOD
23:11
7
Jim
Clark
9:30 AM WOD
21:03
1st five rounds no Rx hspu, 2nd five RX.
8
Clark
Harrison
4:30 PM WOD
28:44
3 x 1 singles; modified hspu
Female Clients
1
Kaelee
Clifford
6:00 AM WOD
25:10
not 15
2
Jessica
Langston
4:30 PM WOD
25:36
It's magic
3
Andrea
Tomlinson
4:30 PM WOD
24:05
4
Korina
Darger
5:00 AM WOD
26:26
THANKS JARED & 5/6AM!
5
Julie
Winder
9:30 AM WOD
27:18
6
Shelly
Howard
6:00 AM WOD
30:00
Only 3+16 but hey, I RX'd it!
7
Brooke
Wright
9:30 AM WOD
30:00
8+5 (hspu 45# 10# ab mat)
7
Olivia
Austin
9:30 AM WOD
30:00
RX all but lil HSPU 5+23
7
Robin
Desatoff
9:30 AM WOD
30:00
Singles, 45# HSPU
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