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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
180523 - 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):
23 (10/13)
Workout
180523
Metcon (Time)
5 rounds for time:
5 pull-ups
10 pushups
15 air squats
20 sit-ups
60 double unders
rest 1 minute
*25 minute time cap
*2x1 singles
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, May 23, 2018
Male Clients
1
Boyd
VanDam
9:30 AM WOD
13:51
2
Cory
Ashby
4:30 PM WOD
15:04
3
Freddy
Martinez
9:30 AM WOD
16:43
4
Kody
Wilson
5:00 AM WOD
16:48
5
Ryan
Michler
6:00 AM WOD
17:21
6
Dave
Howard
6:00 AM WOD
18:20
7
Benjamin
Lee
4:30 PM WOD
20:40
8
Luke
Robinson
4:30 PM WOD
24:22
9
Clark
Harrison
4:30 PM WOD
17:02
10
Gordon
Dotson
6:00 AM WOD
19:19
Female Clients
1
Ali
Miller
9:30 AM WOD
17:22
2
Julie
Winder
9:30 AM WOD
18:45
3
Cherie
Santiago
9:30 AM WOD
19:02
4
Chantel
Robinson
4:30 PM WOD
20:59
5
Tricia
Michler
5:00 AM WOD
17:56
30 dub’s per round
6
Rebecca
Bell
5:00 AM WOD
19:20
singles (still pee’d though) ;)
7
Natalie
McLaws
5:30 PM WOD
19:53
Singles, knee push ups
8
Miki
Rowan
5:30 PM WOD
20:16
20,then 30dubs per round
9
Syndi
Blackmore
9:30 AM WOD
20:25
10
Jocelyn
Sackett
9:30 AM WOD
22:41
Knee push ups
11
Dawn
Hansen
9:30 AM WOD
23:23
12
Tylee
Torres
9:30 AM WOD
23:30
Push ups from knees
13
Shelly
Howard
6:00 AM WOD
25:00
Did DU's for 2 rounds the went to singles
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