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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
170621 - 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):
22 (12/10)
Workout
170621
make your fitness a priority today!
Metcon (Time)
3 rounds for time:
200 meter run
40 double unders
rest 2 minutes
then:
800 meter run
then:
3 rounds of:
40 double unders
15 ring dips or 4 muscle ups (RXPlus)
3x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 21, 2017
Male Clients
1
Taylor
Jacobson
6:00 AM WOD
15:58
2
Mason
Watts
6:00 AM WOD
16:25
3
Boyd
VanDam
6:30PM OPEN GYM
20:50
Plus RX at 26:26
4
Justin
Schelin
5:00 AM WOD
19:24
5
Josh
Langston
9:30 AM WOD
24:45
6
Jonah
Sanders
5:30 PM WOD
25:09
7
David
Sanders
4:30 PM WOD
18:23
left arm injury-Singles
8
Ryan
Michler
6:00 AM WOD
20:03
Bar muscle-ups
9
Clark
Harrison
5:30 PM WOD
21:16
SUs vice DUs
10
Bryan
Winder
6:00 AM WOD
24:20
Singles & row for the 800m
11
Benjamin
Lee
4:30 PM WOD
27:36
12 CTB 12 RDip per rnd
12
Dave
Sanders
5:30 PM WOD
28:15
Female Clients
1
Jessica
Langston
5:30 PM WOD
14:20
It's kinda hot, but I like it.
2
Susannah
Stout
9:30 AM WOD
24:43
3
Olivia
Sanders
5:30 PM WOD
25:50
4
Tricia
Michler
5:00 AM WOD
20:44
5
Syndi
Blackmore
9:30 AM WOD
22:43
6
Jaci
Watts
9:30 AM WOD
23:36
7
Olivia
Austin
6:00 AM WOD
23:53
8
Rachel
Hepworth
6:00 AM WOD
24:32
9
Miki
Rowan
9:30 AM WOD
24:36
Singles and bands!
10
Rebecca
McKnight
9:30 AM WOD
26:29
Red or grn,du/su
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