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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
170428 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (7/12)
Workout
170428
Metcon (Time)
For time:
Partner wod
150 wall balls 20/14
Then:
30 clean and jerks
Then:
21-15-9
Power clean
Ring dips
135/95
Share reps as needed with one partner working at a time.
Share one bar if possible.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 28, 2017
Male Clients
1
Cory
Ashby
4:30 PM WOD
10:57
2
Chance
Wright
6:00 AM WOD
12:42
Matt
2
Matt
Clifford
6:00 AM WOD
12:42
3
Benjamin
Lee
6:00 AM WOD
12:47
Thx Jess
4
Benjamin
Lee
4:30 PM WOD
14:55
Thx Dave
4
Dave
Howard
4:30 PM WOD
14:55
w/ THE CHIEF!!!
5
Lex
de Azevedo II
9:30 AM WOD
22:26
Female Clients
1
Jessica
Langston
6:00 AM WOD
12:47
Ben's a Bad A!!! Thanks Ben!!
2
Ann
Schelin
5:00 AM WOD
14:09
2
Casee
Richmond
5:00 AM WOD
14:09
Thanks Ann!!!
3
Olivia
Sanders
4:30 PM WOD
16:38
3
Susannah
Stout
4:30 PM WOD
16:38
THANKS bea
4
Treasa
Anderson
6:00 AM WOD
10:38
5
Syndi
Blackmore
9:30 AM WOD
13:05
6
Angie
Ellis
4:30 PM WOD
13:30
65# RING BAND
7
Olivia
Austin
9:30 AM WOD
13:38
Jaci's the best! rx all but ring dips
8
Natalie
McLaws
4:30 PM WOD
13:49
65#, push ups
9
Brooke
Wright
9:30 AM WOD
14:46
Red band
10
Rebecca
McKnight
9:30 AM WOD
19:22
55 and blue band
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