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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
180627 - 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):
22 (10/12)
Workout
180627
No speciality course this week at 630
Metcon (Time)
4 rounds for time:
400 meter run
30 kb swings
20 single arm kb lunges 10R/10L
10 box jumps 24/20
1 minute rest
Rx 53/35 kb
*28 minute time cap
*step ups are not Rx
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 27, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
20:41
2
Mason
Watts
6:00 AM WOD
21:33
3
Cody
Johnson
5:30 PM WOD
25:32
4
Boyd
VanDam
9:30 AM WOD
26:58
I kinda wanna cry
5
Clark
Harrison
9:30 AM WOD
25:21
6
Gordon
Dotson
9:30 AM WOD
27:25
7
Benjamin
Lee
4:30 PM WOD
28:00
Finished after time
7
Josh
Langston
9:30 AM WOD
28:00
:(
7
Luke
Robinson
5:30 PM WOD
28:00
Missed time cap, finished approx 30:00. Mod kbs and air squats.
7
Omar
Torres
4:30 PM WOD
28:00
3 rds + 15 lunges rx weight and 110 degree weather 🔥
Female Clients
1
Jessica
Langston
6:00 AM WOD
21:57
2
Miki
Rowan
5:30 PM WOD
27:31
105 outside! It was soooo hot!
3
Bergen
Meyer
5:30 PM WOD
22:00
20# kb
4
Rebecca
Bell
5:00 AM WOD
24:01
Step ups ??lbs
5
Ali
Miller
9:30 AM WOD
24:46
26# kB
6
Elizabeth
Delcamp
5:00 AM WOD
25:45
20 lb kb
7
Natalie
McLaws
5:30 PM WOD
26:08
26# kB
8
Heidi
Lewis
9:30 AM WOD
27:13
26 lb KB, step-ups
9
Angel
Johnson
9:30 AM WOD
27:20
10
Jennifer
Guzman
9:30 AM WOD
28:00
Rowed, RX’d the rest 3 rounds+row
10
Tylee
Torres
9:30 AM WOD
28:00
3 rounds + 25 kbs
11
Chantel
Robinson
9:30 AM WOD
29:00
20# lunges rx everything else
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