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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
151126 - 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):
5 (3/2)
Workout
151126
One class at 7:30am happy turkey day!
Metcon (Time)
partner wod "Gut Busta"
share reps as needed
50 burpee box step ups
50 box step ups with one 53/35kb
50 box jumps
100 thrusters 95/65
50 toes to bar
50 wall ball situps with partner
50 partner leg tosses
1 mile run
1000 meter row (500/500)
45 minute time cap
20 inch box
Both run the mile but one partner can start the row if they get back faster.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 26, 2015
Male Clients
1
Justin
Smith
9:30 AM WOD
27:37
2
Kamron
Wootton
9:30 AM WOD
27:53
Gordie... Stud!
3
Jared
Jones
6:00 AM WOD
29:01
Thanks jess. Sorry for allowing you down.
Female Clients
1
Charo
Shamo
9:30 AM WOD
31:05
THANKS HOLLY!
2
Shelly
Howard
9:30 AM WOD
38:58
Now I can eat PIE!!! W/ Ann.
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