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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
170803 - 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):
14 (6/8)
Workout
170803
Metcon (Time)
For Time:
45 air squats
45 dead lifts 135/95
rest 2 minutes
45 front rack lunges 95/65
45 air squats
rest 2 minutes
then:
50-40-30-20-10
kb sumo dead lift high pull 53/35
alternating forward lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 03, 2017
Male Clients
1
Shane
Clay
9:30 AM WOD
21:57
Yuck
2
Ryan
Michler
6:00 AM WOD
22:54
3
Chance
Wright
6:00 AM WOD
23:10
4
Jim
Clark
6:00 AM WOD
26:11
5
Benjamin
Lee
9:30 AM WOD
33:32
What Ann said...
6
David
Sanders
9:30 AM WOD
30:16
Female Clients
1
Miki
Rowan
4:30 PM WOD
21:09
Short legs, easier squats.
2
Susannah
Stout
9:30 AM WOD
22:53
3
Brooke
Wright
9:30 AM WOD
24:40
4
Ann
Schelin
5:00 AM WOD
25:03
Tall ppl should be Rx+...suck fest!!!!!!
5
Tricia
Michler
5:00 AM WOD
27:45
Wow...but I kinda liked it
6
Olivia
Austin
9:30 AM WOD
30:26
vacation hangover
7
McKayla
Thornley
9:30 AM WOD
35:30
8
Syndi
Blackmore
9:30 AM WOD
24:28
85 lb dead lift
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