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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
Friday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (4/7)
Workout
Friday
Warm-up
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Inch Worms + Push-Up
Into…
3 ROUNDS
5 Broad Jumps
10 Jumping Air Squats
10 Push-Up to Pike
Workout
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps in 15 Min
Partner Wod
20 Front Squats 115/75
20 Cal Row
*sub bike as needed for a large class
*one partner working at a time, share reps/cals as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 15, 2020
Male Clients
1
Luke
Robinson
4:45 PM WOD
7 + 12
With Chantel.
2
Kody
Wilson
6:00 AM WOD
6 + 22
Dustin&heather
3
James
Bennett
5:00 AM WOD
7 + 13
W/Kacee @4AM
4
Clark
Harrison
4:45 PM WOD
6 + 13
Female Clients
1
Jessica
Langston
4:45 PM WOD
7 + 27
Joshua ♥️
2
Chantel
Robinson
4:45 PM WOD
7 + 12
Luke 😍
3
Susannah
Stout
9:30 AM WOD
7 + 10
Janessa ❤️
4
Jocelyn
Sackett
9:30 AM WOD
5 + 32
❤ TyLee
5
Maria
Gonzales
6:00 AM WOD
5 + 28
5
Yesenia
Leavitt
6:00 AM WOD
5 + 28
Mayra&Maria😍💀
6
Karrie
Nielson
5:00 AM WOD
7 + 5
Thanks Dan!
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