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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
170522 - 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):
18 (11/7)
Workout
170522
Never miss a Monday
Metcon (Time)
For Time:
30 burpee box jump overs 24/20
rest 3 minutes
50 wall balls 20/14
rest 3 minutes
21-15-9
pull-ups
single arm overhead squats 35/20 dumbell
25 minute time cap
RXP 50/35 dumbell and C2B
step ups are RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 22, 2017
Male Clients
1
Cory
Ashby
5:00 AM WOD
15:07
2
Russell
Cote
4:30 PM WOD
15:24
30lb Wb
3
Justin
Schelin
5:00 AM WOD
20:18
20# vest on BBJO
4
Freddy
Martinez
9:30 AM WOD
18:41
5
Dave
Howard
5:30 PM WOD
19:17
6
James
Bennett
9:30 AM WOD
21:53
7
Matt
Clifford
6:00 AM WOD
21:59
st pulls
8
Kaber
Esplin
5:00 AM WOD
19:36
9
Chance
Wright
5:00 AM WOD
19:43
Rx weight. But did all my pull-up first then overhead
10
Benjamin
Lee
4:30 PM WOD
22:02
C2B
11
Gordon
Dotson
5:30 PM WOD
22:08
Female Clients
1
Jessica
Langston
4:30 PM WOD
14:55
2
Casee
Richmond
5:00 AM WOD
17:21
3
Shelly
Howard
6:00 AM WOD
19:21
4
Olivia
Austin
9:30 AM WOD
19:42
5
Charo
Shamo
5:30 PM WOD
16:40
10#
6
Cherie
Santiago
5:30 PM WOD
17:11
I missed the 20 dumb bell - dummy!
7
Angie
Ellis
9:30 AM WOD
19:34
2wks travel&sick. 5db 10wb new green band
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