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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
160112 - 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):
28 (9/19)
Workout
160112
Metcon (No Measure)
Core
3 rounds for time
20 situps
15 hollow rocks
10 barbell wipers 95/65
6 minute time cap
Metcon (AMRAP - Rounds and Reps)
10 minute amrap
30 sumo dead lift high pulls
8 toes to bar
12 box jumps 24/20
95/65
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, January 12, 2016
Male Clients
1
Matt
Clifford
4:30 PM WOD
3 + 21
2
Bryce
Vanderhorst
9:30 AM WOD
3 + 18
3
Josh
Langston
4:30 PM WOD
3 + 2
4
Kamron
Wootton
6:00 AM WOD
3 + 0
5
Justin
Schelin
6:00 AM WOD
2 + 32
6
Bryan
Winder
6:00 AM WOD
2 + 30
7
Ryan
Michler
6:00 AM WOD
2 + 25
8
Dave
Howard
6:00 AM WOD
2 + 1
9
Garn
Henderson
4:30 PM WOD
1 + 38
75#, 20" box
Female Clients
1
Charo
Shamo
9:30 AM WOD
3 + 0
2
Ann
Schelin
6:00 AM WOD
2 + 39
3
Tonya
Foster
9:30 AM WOD
2 + 36
24 BJ
4
Shania
Merritt
5:00 AM WOD
2 + 32
5
Lara
Fitts
4:30 PM WOD
2 + 30
kicking my butt on my bday!! hurray :)
6
Becky
Seymour
9:30 AM WOD
2 + 25
7
Shelly
Howard
6:00 AM WOD
2 + 23
Finished Ab WOD in time cap!!!
8
Korina
Darger
5:30 PM WOD
2 + 21
9
Andrea
Tomlinson
4:30 PM WOD
2 + 15
10
Jennifer
Iverson
9:30 AM WOD
2 + 9
11
Christina
Oliekan
6:30PM OPEN GYM
3 + 25
12
Melissa
Rogers
6:30PM OPEN GYM
3 + 20
13
Danielle
Crofts
9:30 AM WOD
2 + 64
14
Olivia
Austin
9:30 AM WOD
2 + 35
65# v ups step ups
15
Jessica
Jensen
5:30 PM WOD
2 + 30
#55 k2h. Almost died.
15
Syndi
Blackmore
9:30 AM WOD
2 + 30
16
Miki
Rowan
5:30 PM WOD
2 + 15
All RX, but knees to chest
17
Angie
Ellis
9:30 AM WOD
2 + 7
45# k2chest
18
Brooke
Wright
9:30 AM WOD
2 + 1
Vups
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