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Metcon
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Location
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CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
181115 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (7/17)
Workout
181115
Metcon (Time)
2 rounds of:
20 front squats 95/65
15 box jumps 24/20
200 meter run
rest 2 minutes each round
then:
2 rounds of:
10 front squats 135/95
15 box jumps 24/20
200 meter run
rest 2 minutes each round
*step-ups are not RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 15, 2018
Male Clients
1
Russell
Cote
4:30 PM WOD
13:20
2
Mason
Watts
6:00 AM WOD
14:12
3
Matt
Meyer
4:30 PM WOD
15:32
Ali kicked my butt
4
Kacen
Gubler
5:00 AM WOD
15:39
5
Boyd
VanDam
9:30 AM WOD
15:57
6
Omar
Torres
4:30 PM WOD
16:14
2:43,7:30,11:58
7
James
Bennett
9:30 AM WOD
17:58
Female Clients
1
Ali
Miller
4:30 PM WOD
15:30
2
Jessica
Langston
4:30 PM WOD
16:47
FS’s= 95#/135# BJ’s= 24in
3
Olivia
Sanders
4:30 PM WOD
16:54
4
Bergen
Meyer
5:30 PM WOD
17:07
holy heavy
5
Julie
Winder
9:30 AM WOD
18:00
6
Tylee
Torres
9:30 AM WOD
19:27
7
Dawn
Hansen
9:30 AM WOD
21:15
i might have cried my last run...
8
Natalie
McLaws
4:30 PM WOD
15:14
55#,65#
9
Charo
Shamo
5:30 PM WOD
15:40
10
Rachel
Hepworth
6:00 AM WOD
16:39
#35, #45
11
Cherie
Santiago
5:30 PM WOD
16:40
35 / 55 squats RX rest
12
Karrie
Nielson
6:00 AM WOD
17:16
1 - 25# SU 2 - 35# SU
13
Jennifer
Guzman
9:30 AM WOD
18:40
SU’s, #75 back squats last two rounds
14
Mayra
Martinez
4:30 PM WOD
18:45
55#, 65#
15
Yesenia
Leavitt
4:30 PM WOD
18:55
45#
16
Barbara
Cox
9:30 AM WOD
19:34
17
Jocelyn
Sackett
9:30 AM WOD
19:35
55/75
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