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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
170831 - 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):
27 (12/15)
Workout
170831
Metcon (Time)
With a up clock:
4 rounds for time:
1 minute elbow plank
2 wall walks
12 alternating dumbbell snatches 50/35lb
*10 minute time cap
*elbows stay down on plank or that counts as rest seconds
*2nd wall walk ends with chest back to starting position
Metcon (Time)
At the 11 minute mark:
3 Rounds For Time:
400 meter run
50 double unders
3 wall walks
2x1 singles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 31, 2017
Male Clients
1
Justin
Schelin
5:00 AM WOD
7:17
2
Mason
Watts
6:00 AM WOD
7:50
3
Cody
Johnson
9:30 AM WOD
8:23
4
Dave
Howard
4:30 PM WOD
8:34
5
Benjamin
Lee
4:30 PM WOD
8:36
6
Chance
Wright
5:00 AM WOD
8:44
7
Boyd
VanDam
9:30 AM WOD
8:59
8
Freddy
Martinez
9:30 AM WOD
9:11
8
Josh
Langston
9:30 AM WOD
9:11
9
Ryan
Michler
6:00 AM WOD
9:16
10
Jim
Clark
6:00 AM WOD
9:45
35#
11
Gordon
Dotson
6:00 AM WOD
9:48
Female Clients
1
Casee
Richmond
5:00 AM WOD
7:20
2
Jessica
Langston
6:00 AM WOD
8:15
3
Julie
Winder
9:30 AM WOD
8:33
4
Miki
Rowan
4:30 PM WOD
8:52
5
Shelly
Howard
6:00 AM WOD
9:30
6
Olivia
Austin
9:30 AM WOD
10:00
Last round of snatches left
7
Angie
Ellis
4:30 PM WOD
4:00
20 DB push press & plank
8
Charo
Shamo
4:30 PM WOD
8:23
25#
9
Kat
Allen
5:00 AM WOD
8:50
10
Melissa
Rogers
4:30 PM WOD
9:03
11
Rebecca
McKnight
9:30 AM WOD
9:20
25# partial ww
12
Tricia
Michler
5:00 AM WOD
9:25
Mod. wall walks
13
Candus
Tibbitts
5:00 AM WOD
9:30
1/2 ww1/2push up
14
Heidi
Lewis
9:30 AM WOD
10:00
20 lb db
15
Haley
Clay
4:30 PM WOD
26:39
20 lbs
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