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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
190415 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (10/14)
Workout
190415
Never miss a Monday!
Metcon (Time)
Partner wod of 2
10 rounds of:
alternate entire rounds (5 each)
16 dead lifts 115/75
8 push jerk 115/75
10 box step ups 24/20in -holding wall ball 20/14
then:
10 rounds of:
alternate rounds (5 each)
100 meter wall ball carry 20/14
5 burpee box step overs
*25 minute cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 15, 2019
Male Clients
1
Kacen
Gubler
5:00 AM WOD
18:33
Guzanator!
2
James
Bennett
6:00 AM WOD
19:24
Thanks Dan!!
3
Benjamin
Lee
4:30 PM WOD
22:34
thx dan
4
Dave
Howard
6:00 AM WOD
23:38
w/ Shelly
5
Russell
Cote
4:30 PM WOD
24:28
All 20 rounds by myself
6
Boyd
VanDam
9:30 AM WOD
24:33
Thanks Bryan.
6
Bryan
Winder
9:30 AM WOD
24:33
Thanks Boyd!!
7
Ryan
Michler
6:00 AM WOD
24:39
8
Luke
Robinson
4:30 PM WOD
27:52
Shadowed Chantel and Connor
9
Clark
Harrison
9:30 AM WOD
25:05
Female Clients
1
Casee
Richmond
5:00 AM WOD
18:28
We beat kason. 😝tricia
1
Tricia
Michler
5:00 AM WOD
18:28
Thanks Casee 🤘🏻
2
Jessica
Langston
6:00 AM WOD
19:18
Fun times with Melanie!!
2
Melanie
Campbell
6:00 AM WOD
19:18
Thanks for pushing me Jess!! 💪🏻💪🏻💪🏻
3
Susannah
Stout
4:30 PM WOD
20:51
Emily from Virginia
4
Jennifer
Guzman
9:30 AM WOD
21:24
Thanks Joclyn❤️❤️
4
Jocelyn
Sackett
9:30 AM WOD
21:24
Thanks Jen!
5
Maria
Wilson
9:30 AM WOD
22:24
Thanks Bff Ali!!!!!
6
Shelly
Howard
6:00 AM WOD
23:38
W/ My Man Dave
7
Mayra
Martinez
4:30 PM WOD
24:05
With Mary #2🌸
8
Dawn
Hansen
5:30 PM WOD
29:14
9
Maria
Gonzales
4:30 PM WOD
24:05
#65 w/Mayra 💁🏻♀️
10
Rachel
Hepworth
6:00 AM WOD
25:30
Great job Brandon🤜🏻
11
Brandi
Saavedra
4:30 PM WOD
26:58
65lbs
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