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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
190417 - 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):
28 (11/17)
Workout
190417
Metcon (No Measure)
With a partner in 12 minutes alternate 3 rounds each:
-1 minute weighted elbow plank
*build weight each round if possible, Modify without weight or knees if necessary.
Metcon (Time)
4 rounds for time:
10 front squats 135/95
20 sit-ups
40 double unders
*13 min cap
*2x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 17, 2019
Male Clients
1
Dan
Stewart
5:00 AM WOD
6:36
2
Justin
Schelin
5:00 AM WOD
8:23
3
Jared
Behunin
4:30 PM WOD
9:20
4
Luke
Robinson
4:30 PM WOD
10:43
5
James
Bennett
6:00 AM WOD
11:27
6
Kacen
Gubler
5:30 PM WOD
7:53
RX weight, 2x1 Singles
7
Bryan
Winder
6:00 AM WOD
7:57
Singles!!
8
Josh
Langston
6:00 AM WOD
8:38
95
9
Dave
Sanders
4:30 PM WOD
9:28
singles #55
10
Clark
Harrison
9:30 AM WOD
10:48
11
Felix
Gonzales
6:00 AM WOD
12:42
Singles
Female Clients
1
Susannah
Stout
4:30 PM WOD
5:55
2
Jessica
Langston
5:00 AM WOD
6:08
3
Chantel
Robinson
4:30 PM WOD
6:59
4
Melanie
Campbell
6:00 AM WOD
6:26
75# Singles
5
Cherie
Santiago
4:30 PM WOD
6:36
#65 Singles/doubles 🤷🏼♀️
6
Ali
Miller
9:30 AM WOD
7:17
65#
7
Charo
Shamo
5:30 PM WOD
7:22
8
Rachel
Hepworth
6:00 AM WOD
8:31
#35, singles
9
Estrella
Garcia
4:30 PM WOD
8:49
55lb
10
Maria
Wilson
9:30 AM WOD
9:00
11
Miki
Rowan
4:30 PM WOD
9:02
Rx#, singles
12
Jocelyn
Sackett
9:30 AM WOD
9:06
55#
13
Karrie
Nielson
6:00 AM WOD
9:30
35# fs singles
14
Barbara
Cox
4:30 PM WOD
9:35
15
Maria
Gonzales
6:00 AM WOD
10:50
#75
16
Dawn
Hansen
6:00 AM WOD
11:00
jump rope broke twice!
17
Mayra
Martinez
6:00 AM WOD
11:15
Singles, 85#
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