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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
171005 - 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 (4/15)
Workout
171005
Metcon (Time)
4 Rounds For Time:
400 meter run
2 rope climbs
1 minute rest
Cash out included for time:
4 Rounds:
10 ring dips
1 rope climb
*30 minute time cap
*rest 1 minute going into the cash out.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 05, 2017
Male Clients
1
Matt
Clifford
6:00 AM WOD
15:57
11:15;1min;3:42
2
Dave
Howard
5:30 PM WOD
20:16
12:56 after 4th rnd
3
Benjamin
Lee
5:30 PM WOD
21:20
4
Jim
Clark
6:00 AM WOD
19:52
Need to work on ring dips.
Female Clients
1
Jessica
Langston
5:00 AM WOD
17:22
#ivemissedyou5amfriends #juiceslaughtered
2
Susannah
Stout
9:30 AM WOD
30:00
3rd rnd ring dip
3
Natalie
McLaws
5:30 PM WOD
18:02
4
Kaelee
Clifford
9:30 AM WOD
19:51
band ring dips
5
Charo
Shamo
5:30 PM WOD
21:09
Row
6
Angie
Ellis
5:30 PM WOD
21:31
band ring dips
7
Shelly
Howard
6:00 AM WOD
23:06
Banded ring dips
8
Candus
Tibbitts
4:30 PM WOD
23:52
2pull rope grn bnd
9
Lacie
VanDam
6:00 AM WOD
24:04
10
Haley
Clay
5:00 AM WOD
24:56
11
Heidi
Lewis
9:30 AM WOD
25:42
12
Rebecca
McKnight
9:30 AM WOD
26:24
RD red band
13
Jocelyn
Sackett
9:30 AM WOD
28:14
Attempted rope climbs Green banded ring dips
14
Dawn
Hansen
9:30 AM WOD
28:50
15
Brooke
Wright
9:30 AM WOD
30:04
rx 1st 18:04, thick red band on 2nd part
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