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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
190503 - 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):
18 (4/14)
Workout
190503
Metcon (Time)
3 Rounds For Time:
1 minute bar hang
10 back squats 115/80 RXP 165/115
1 minute wall sit
10 power cleans 115/80 RXP 165/115
1 minute elbow plank
*22 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 03, 2019
Male Clients
1
Luke
Robinson
4:30 PM WOD
18:02
2
Dan
Stewart
6:00 AM WOD
12:11
3
Dave
Howard
5:00 AM WOD
15:07
4
Kody
Wilson
6:00 AM WOD
16:02
Female Clients
1
Jessica
Langston
6:00 AM WOD
15:13
Chasin Dan...
2
Julie
Winder
9:30 AM WOD
20:00
3
Barbara
Cox
4:30 PM WOD
13:42
4
Ali
Miller
9:30 AM WOD
13:51
5
Miki
Rowan
4:30 PM WOD
15:52
6
Maria
Wilson
9:30 AM WOD
16:24
7
Mayra
Martinez
5:00 AM WOD
18:01
8
Dawn
Hansen
6:00 AM WOD
18:05
9
Shelly
Howard
5:00 AM WOD
18:51
Josh we deserve bonus points for coming to the 5am!
10
Jocelyn
Sackett
9:30 AM WOD
18:55
11
Yesenia
Leavitt
5:00 AM WOD
22:15
🥺🤬
12
Melanie
Campbell
9:30 AM WOD
11:48
#75, could have RXed 🤪
13
Sara
Johnson
4:30 PM WOD
15:40
35#
14
Maria
Gonzales
6:00 AM WOD
16:42
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