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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
180423 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
7:00 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):
16 (8/8)
Workout
180423
Never miss a Monday of training!
Metcon (AMRAP - Rounds and Reps)
26 minute amrap
5 minutes on 2 minutes off
1 rope climb (RXP on short rope)
12 chest to bar pull-ups
15 wall balls 20/14
18 box jumps 24/20
12/10 calorie row
*pick up where you leave off after each rest
scale rope climb with 2 reps on the red rope on rig.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 23, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
5 + 15
2
Dave
Howard
5:00 AM WOD
4 + 10
3
Cory
Ashby
5:00 AM WOD
4 + 52
4
Cody
Johnson
5:30 PM WOD
3 + 26
5
Bryan
Winder
9:30 AM WOD
6 + 15
5dips,10PU,15SU,20Airsq
6
Clark
Harrison
4:30 PM WOD
4 + 36
7
Luke
Robinson
5:30 PM WOD
4 + 28
8
Benjamin
Lee
4:30 PM WOD
4 + 0
Female Clients
1
Shelly
Howard
5:00 AM WOD
4 + 5
Fun WOD!
2
Julie
Winder
9:30 AM WOD
4 + 0
3
Charo
Shamo
4:30 PM WOD
5 + 23
4
Ali
Miller
6:00 AM WOD
5 + 1
Mod rope climb
5
Miki
Rowan
4:30 PM WOD
4 + 23
Pull ups, all else RX
6
Heidi
Lewis
9:30 AM WOD
4 + 1
7
Rachel
Hepworth
6:00 AM WOD
3 + 30
Modified
8
Dawn
Hansen
9:30 AM WOD
3 + 20
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