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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
190524 - 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):
17 (6/11)
Workout
190524
Fun day Friday! Murph Monday at 7:30am and 9:30am only Kids class starts Tuesday the 28th, Still a few spots available.
Metcon (Time)
5 minute handstand hold
*every break in hold perfom 20 front rack lunges 75/55, including after finishing the 5 minute hold.
*20 minute time cap
*no butt/hips against the wall
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 24, 2019
Male Clients
1
Taylor
Jacobson
6:00 AM WOD
10:54
2
Kody
Wilson
6:00 AM WOD
11:17
3
Dan
Stewart
5:00 AM WOD
14:23
4
Mason
Watts
6:00 AM WOD
14:35
5
Clark
Harrison
9:30 AM WOD
14:33
6
Luke
Robinson
4:30 PM WOD
14:53
Mod with two 44# kB overhead hold and 95# back rack lunges due to...
Female Clients
1
Ali
Miller
9:30 AM WOD
10:58
2
Lacie
VanDam
9:30 AM WOD
11:05
3
Barbara
Cox
4:30 PM WOD
11:18
4
Julie
Winder
9:30 AM WOD
11:28
1;15, 1:15, 1,1,.30
5
Jocelyn
Sackett
9:30 AM WOD
12:30
1:30,1:30,1:00,1:00
6
Dawn
Hansen
9:30 AM WOD
12:48
7
Maria
Wilson
9:30 AM WOD
14:21
Did a whole extra round 🤦🏽♀️
8
Mayra
Martinez
5:00 AM WOD
14:22
9
Yesenia
Leavitt
4:30 PM WOD
15:29
1:30,1:30,1:48&0:12🙄
10
Miki
Rowan
4:30 PM WOD
18:14
1:05,:50,:40,:40,:50,:55 120 lunges
11
Chantel
Robinson
4:30 PM WOD
30:00
12 rounds @ 15-20 sec
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