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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
160718 - 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):
19 (9/10)
Workout
160718
Metcon (Time)
Cashin: 4x200 (Rest exactly as long as the previous run)
27-21-15-9-3
Deadlifts (185/125)
Bar-Facing Burpees
Rx+ 400s ( with 1 minute rest) instead of 200s on the Cashin, AND add a cashout of 800m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 18, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
24:30
2
Jared
Jones
4:30 PM WOD
28:06
3
Chance
Wright
6:00 AM WOD
30:55
4
Ryan
Michler
6:00 AM WOD
18:48
5
Taylor
Jacobson
4:30 PM WOD
20:46
6
Clark
Harrison
4:30 PM WOD
16:29
75# on DL due to leg injury
7
Lincoln
Johnson
9:30 AM WOD
21:39
125#
8
Gordon
Dotson
9:30 AM WOD
31:08
9
Benjamin
Lee
5:30 PM WOD
35:25
RX+
Female Clients
1
Ann
Schelin
5:00 AM WOD
35:35
wanted to finish within 35 mn time cap...:(
2
Allison
Smith
9:30 AM WOD
25:34
3
Olivia
Austin
9:30 AM WOD
25:43
not fun
4
Candus
Tibbitts
9:30 AM WOD
26:00
5
Miki
Rowan
4:30 PM WOD
27:33
Hot, hot, Hot!
6
McKayla
Thornley
9:30 AM WOD
28:14
7
Charo
Shamo
5:30 PM WOD
19:34
85#
8
Treasa
Anderson
9:30 AM WOD
24:02
105#
9
Syndi
Blackmore
9:30 AM WOD
25:15
10
Rachel
Hepworth
4:30 PM WOD
0:00
Modified!
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