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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
180418 - 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):
15 (7/8)
Workout
180418
No 7am class Wednesday, Yoga was moved to Thursday at 930am
Metcon (AMRAP - Reps)
Emom for 20 minutes
40 seconds on 20 seconds off
-front rack step ups 20in 45/35lbs
-get up sit ups
-ring dips (RXP muscle ups)
-alternating dumbbell snatch 50/35lbs
*score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 18, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
212 Reps
All muscle ups no dips.
2
Justin
Schelin
5:00 AM WOD
253 Reps
3
Ryan
Michler
6:00 AM WOD
214 Reps
4
Clark
Harrison
9:30 AM WOD
265 Reps
5
Dave
Sanders
4:30 PM WOD
239 Reps
#15 step up, box dips, #15 db
6
Benjamin
Lee
9:30 AM WOD
216 Reps
7
Gordon
Dotson
6:00 AM WOD
200 Reps
Female Clients
1
Natalie
McLaws
5:30 PM WOD
276 Reps
Box dips, 15# dB snatches
2
Ali
Miller
9:30 AM WOD
263 Reps
3
Charo
Shamo
5:30 PM WOD
255 Reps
4
Shelly
Howard
6:00 AM WOD
247 Reps
5
Makayla
Hummer
6:30PM OPEN GYM
220 Reps
rx everything but red band ring dips
6
Dawn
Hansen
9:30 AM WOD
219 Reps
modified up the butt!
7
Jocelyn
Sackett
6:00 AM WOD
209 Reps
Banded ring dips/25# db snatch
8
Rachel
Hepworth
6:00 AM WOD
203 Reps
Modified
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