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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
180510 - 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):
11 (5/6)
Workout
180510
Yoga/Mobility wod at 9:30am taught by Ty Clark
Metcon (Time)
Cash in:
400 meter farmer carry With 2x45 plates/2x25
Then: 3 rounds
15 push jerks 135/95
15 bar over burpees
Rest 1 minute (after each Rnd)
Cash out:
400 meter farmer carry With 2x45 plates/2x25
*25 min cap to finish the couplet before the carry.
*Use same plates for your barebell and carry.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 10, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
20:04
2
Cody
Johnson
4:30 PM WOD
21:57
3
Benjamin
Lee
4:30 PM WOD
28:00
? on time
4
Ryan
Michler
6:00 AM WOD
29:20
5
Gordon
Dotson
6:00 AM WOD
25:25
Female Clients
1
Miki
Rowan
4:30 PM WOD
22:41
2
Makayla
Hummer
6:30PM OPEN GYM
23:50
3
Rebecca
Bell
5:00 AM WOD
17:20
35lb push jerks, 30lb farmer carry
4
Natalie
McLaws
5:30 PM WOD
20:20
5
Tricia
Michler
5:00 AM WOD
23:10
75# push jerk
6
Jocelyn
Sackett
4:30 PM WOD
23:19
65# PJ
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