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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
170501 - 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):
33 (12/21)
Workout
170501
Never miss a Monday.
Metcon (No Measure)
Emom for 8 minutes
Even 15 kb swings 53/35
Odd 15 dead lifts 135/95
Metcon (Time)
5 rounds for time:
1 minute plank
10 dead lifts 185/125 RXP 255/175
Planks can alternate between high or low
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 01, 2017
Male Clients
1
Mason
Watts
6:00 AM WOD
7:22
2
Chance
Wright
6:00 AM WOD
7:24
3
Bryan
Winder
9:30 AM WOD
8:58
with a caugh!!
4
Freddy
Martinez
9:30 AM WOD
9:08
5
Matt
Clifford
6:00 AM WOD
9:58
6
Dave
Howard
5:30 PM WOD
7:16
7
Josh
Langston
6:00 AM WOD
8:30
8
Boyd
VanDam
9:30 AM WOD
8:58
9
Ryan
Michler
6:00 AM WOD
9:15
10
Benjamin
Lee
4:30 PM WOD
10:17
225#
11
Kannon
Ahlstrom
5:30 PM WOD
7:37
80 lb
12
Gordon
Dotson
4:30 PM WOD
10:31
Female Clients
1
Casee
Richmond
5:00 AM WOD
5:46
I ❤ DL
2
Susannah
Stout
9:30 AM WOD
7:14
UNBROKEN
3
Olivia
Sanders
5:30 PM WOD
7:22
4
Korina
Darger
9:30 AM WOD
11:46
5
Shelly
Howard
6:00 AM WOD
12:15
185# Shared bar w/ Richard.
6
Miki
Rowan
4:30 PM WOD
7:21
All unbroken!
7
Jaci
Watts
5:30 PM WOD
7:29
8
Tricia
Michler
5:00 AM WOD
8:06
9
Heidi
Lewis
9:30 AM WOD
8:18
10
Makayla
Hummer
5:30 PM WOD
8:29
11
Lacie
VanDam
9:30 AM WOD
8:30
12
Shayla
Hummer
4:30 PM WOD
9:25
13
Cherie
Santiago
4:30 PM WOD
8:08
85lbs - elbow plank
14
Angie
Ellis
4:30 PM WOD
8:24
105# unbroken plank/dl tng dl
15
Jeanette
Campbell
9:30 AM WOD
8:25
85#
16
Kathryn
Sanders
5:30 PM WOD
8:52
17
Syndi
Blackmore
9:30 AM WOD
8:55
18
Andrea
Stratton
5:00 AM WOD
9:47
95# 1st plank unbroken
19
Natalie
McLaws
4:30 PM WOD
9:52
105#
20
Brianna
Dummar
5:00 AM WOD
10:27
95lbs tired Monday
21
Brooke
Wright
9:30 AM WOD
12:11
Had to drop weight- back. Maybe did 6 rounds
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