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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
151029 - 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):
1 (0/1)
Workout
151029
Halloween wod and pot luck at 5pm. Please dress up and bring a dish to share. We will eat after we train. Bring your family! No other classes today but open gym from 5am-Noon
Metcon (AMRAP - Reps)
Partner wod with one partner working at a time. Both partners run together
minutes 0-7
200 meter run
then
30 goblet lunges 53/35
30 sit-ups
REST 2 MINUTES
minutes 9-16
200 meter run
then
30 kb swings 53/35
30 Russian twists 53/35
REST 2 MINUTES
minutes 18-25
200 meter run
then
30 kb snatches 53/35 (15R/L)
30 partner leg tosses
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 29, 2015
Male Clients
Female Clients
1
Olivia
Austin
5:30 PM WOD
486 Reps
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