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Components
1-Mile Run
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
190517 - 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):
21 (9/12)
Workout
190517
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
Rest exactly 5 minutes after run then perform:
30 burpees
5 minute elbow plank
*every break in plank is 5 burpees
*score is total time including the run and rest after
*30 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 17, 2019
Male Clients
1
Dan
Stewart
6:00 AM WOD
5:57
2
Angel
Guzman
5:00 AM WOD
6:00
3
Russell
Cote
4:30 PM WOD
6:04
stopped at the snow cone shack mid run and got a snow cone :)
4
Mason
Watts
6:00 AM WOD
6:14
5
Justin
Schelin
5:00 AM WOD
6:54
6
Kody
Wilson
6:00 AM WOD
7:06
Not close my best :(
7
Boyd
VanDam
9:30 AM WOD
8:12
8
Felix
Gonzales
6:00 AM WOD
10:02
9
Luke
Robinson
4:30 PM WOD
11:25
Ran with my son Connor
Female Clients
1
Jessica
Langston
5:00 AM WOD
6:30
2
Natalie
McLaws
4:30 PM WOD
7:18
3
Mayra
Martinez
4:30 PM WOD
7:35
4
Barbara
Cox
4:30 PM WOD
7:53
5
Jocelyn
Sackett
9:30 AM WOD
8:13
5
Rachel
Hepworth
6:00 AM WOD
8:13
pr by 2 minutes, woohoo!
6
Chantel
Robinson
4:30 PM WOD
8:14
missed pr by 1 sec 😂
7
Lacie
VanDam
9:30 AM WOD
8:35
8
Maria
Gonzales
4:30 PM WOD
8:40
Yaaaasss!
9
Karrie
Nielson
6:00 AM WOD
9:05
10
Yesenia
Leavitt
5:00 AM WOD
10:12
11
Dawn
Hansen
9:30 AM WOD
12:11
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