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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
160121 - 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):
31 (14/17)
Workout
160121
Metcon (No Measure)
with a partner in 10 minutes complete
3x10 leg tosses
6x5 weighted pushups
(If not capable of RX pushups just complete modified)
Metcon (Time)
For time:
4 rounds
15 box step-ups 20inch
15 dead llifts 185/125
400 meter run
25 minute time cap
RX PLUS 235/155
Box Jumps 30/24
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 21, 2016
Male Clients
1
Justin
Smith
5:30 PM WOD
17:30
2
Dan
Stewart
5:00 AM WOD
18:17
3
Justin
Schelin
5:00 AM WOD
19:03
4
Bryce
Vanderhorst
9:30 AM WOD
19:32
5
Shane
Clay
4:30 PM WOD
12:30
30 inch box
6
Josh
Langston
4:30 PM WOD
14:34
7
Chance
Wright
6:00 AM WOD
14:54
8
Ryan
Michler
6:00 AM WOD
17:06
9
Jim
Clark
6:00 AM WOD
17:33
10
Boyd
VanDam
9:30 AM WOD
18:55
% running
11
Dave
Howard
6:00 AM WOD
21:09
12
Clark
Harrison
4:30 PM WOD
16:23
165# on dead lift
13
McCoy
Kroff
5:00 AM WOD
17:47
14
Mark
Parks
5:30 PM WOD
19:06
Female Clients
1
Jessica
Langston
4:30 PM WOD
14:35
2
Tonya
Foster
4:30 PM WOD
17:36
3
Shelly
Howard
6:00 AM WOD
21:39
4
Jennifer
McLemore
9:30 AM WOD
14:20
5
Lara
Fitts
4:30 PM WOD
16:40
Back spaz on runs! Lol
6
Ann
Schelin
5:00 AM WOD
16:50
7
Korina
Darger
5:30 PM WOD
17:40
THANKS 4 THE PUSH JUS 145# last 2 rnds
8
Jennifer
Iverson
9:30 AM WOD
22:30
9
Olivia
Austin
9:30 AM WOD
23:04
I just love running so much haha
10
Charo
Shamo
4:30 PM WOD
14:56
105#DL
11
Makayla
Hummer
5:30 PM WOD
15:00
#105
12
Shayla
Hummer
5:30 PM WOD
16:40
#75DL
13
Angie
Ellis
4:30 PM WOD
16:44
95# DL
14
Rachel
Hepworth
6:00 AM WOD
18:38
#95
15
Syndi
Blackmore
9:30 AM WOD
19:33
70 lb dead wt
16
Katie
Pack
4:30 PM WOD
19:39
17
McKayla
Thornley
5:30 PM WOD
21:07
DL85
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