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Components
Metcon
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
180530 - 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
6:30 PM skills and speciality class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (9/6)
Workout
180530
Metcon (Time)
With a up clock
9 rounds for time:
5 toes to bar
5 thrusters 95/65
12 minute time cap
Metcon (Time)
starting at the 15 minute mark:
for time:
6-4-2
squat clean thruster 185/125
1 knee to elbow + 1 toes to bar complex
10 minute time cap
Metcon (No Measure)
Wednesdays 630 Specialty Class
______________________________________
30 May 2018 - Handstands and HSPU progressions
Differentiated for all levels - Never been inverted to already HStand walking - bring yoga mat if you want
______________________________________
I. Understanding the hollow position
II. Tripod with partner
III. Hollow position on wall
IV. Tripod on Wall
V. Free Standing HStand and Tripod to HStand
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 30, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
4:51
2
Cory
Ashby
9:30 AM WOD
5:01
3
Mason
Watts
6:00 AM WOD
5:32
4
Ryan
Michler
6:00 AM WOD
7:15
5
Kody
Wilson
5:00 AM WOD
8:40
6
Bryan
Winder
6:00 AM WOD
9:10
7
Benjamin
Lee
4:30 PM WOD
10:20
8
Luke
Robinson
4:30 PM WOD
10:38
9
Clark
Harrison
9:30 AM WOD
6:08
Female Clients
1
Ann
Schelin
5:00 AM WOD
7:00
2
Miki
Rowan
4:30 PM WOD
9:11
3
Charo
Shamo
5:30 PM WOD
6:30
4
Chantel
Robinson
9:30 AM WOD
8:11
65# thruster mod t2b
5
Dawn
Hansen
9:30 AM WOD
9:48
started rx body said no to t2b
6
Natalie
McLaws
5:30 PM WOD
10:14
10 sit ups, 55# thrusters
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