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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
161020 - 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):
22 (8/14)
Workout
161020
Metcon (Time)
10 rounds for time
10 wall balls 20/14
10 kb swings 53/35
10 box jumps 24/20
step ups are RX
RX Plus- if finished in under 20 minutes add 1 mile run included for time.
30 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 20, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
21:49
2
Chance
Wright
6:00 AM WOD
24:41
3
Matt
Clifford
6:00 AM WOD
29:09
4
Justin
Schelin
5:00 AM WOD
17:07
1600M Row 23:37 total
5
D
Richmond
9:30 AM WOD
23:48
6
Cody
Paletta
4:30 PM WOD
29:15
14 pound wb 26 pound kb
7
Gordon
Dotson
6:00 AM WOD
29:29
row'd 1600 meters
8
Benjamin
Lee
4:30 PM WOD
34:30
Female Clients
1
Jessica
Langston
5:00 AM WOD
18:12
2
Casee
Richmond
5:00 AM WOD
21:05
3
Makayla
Hummer
4:30 PM WOD
25:58
16:00 finished wod
4
Melissa
Rogers
4:30 PM WOD
26:43
5
Olivia
Sanders
4:30 PM WOD
27:22
Matt wouldn't let me do step ups:,)
6
Serena
Foster
9:30 AM WOD
27:53
Mile Row
7
Kat
Allen
5:00 AM WOD
28:25
18:10 then 10ish min mile... I need someone to pace me-faster!
8
Shelly
Howard
6:00 AM WOD
29:07
Thanks for yelling at me Matt!
9
McKayla
Thornley
4:30 PM WOD
30:00
19:30 then ran the mile
10
Treasa
Anderson
9:30 AM WOD
30:30
17.23 rx
11
Ann
Schelin
5:00 AM WOD
13:48
7:23 1600m row (foot)
12
Olivia
Austin
9:30 AM WOD
19:31
13
Lacie
VanDam
9:30 AM WOD
20:04
14
Natalie
McLaws
4:30 PM WOD
26:35
10#wb 26#kb
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