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Metcon
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Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
151201 - 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):
32 (10/22)
Workout
151201
December challenge is 1000 burpees and 1000 situps.
Metcon (No Measure)
mid-line madness
40 seconds work 20 seconds rest
2 rounds through
-hollow hold
-superman hold
-ab mat situps
Metcon (Time)
For Time:
15 Toes to Bar
30 Strict Shoulder Press 75/55
45 Push-ups
65 Dead Lift 165/115
45 Push-ups
30 Strict Shoulder Press 75/55
15 Toes to Bar
25 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 01, 2015
Male Clients
1
Matt
Clifford
9:30 AM WOD
13:56
didn't do the first ab part
2
Justin
Smith
5:00 AM WOD
14:26
3
Dan
Stewart
5:00 AM WOD
14:27
4
Josh
Langston
4:30 PM WOD
15:14
5
Gordie
Dotson
4:30 PM WOD
18:13
6
Ryan
Michler
6:00 AM WOD
19:20
7
Roman
Bateman
5:30 PM WOD
19:32
8
Bryce
Vanderhorst
9:30 AM WOD
19:58
9
Dave
Howard
6:00 AM WOD
10:00
10 min AMRAP air squats - 197 reps
10
Gordon
Dotson
4:30 PM WOD
19:39
not very strict on the last 20 strict press
Female Clients
1
Jessica
Langston
4:30 PM WOD
15:43
2
Charo
Shamo
9:30 AM WOD
18:50
3
Shelly
Howard
6:00 AM WOD
21:35
Shoulder killer!
4
Tonya
Foster
4:30 PM WOD
22:51
5
Lara
Fitts
4:30 PM WOD
24:05
6
Becky
Seymour
9:30 AM WOD
24:44
ouch
7
Jennifer
Iverson
9:30 AM WOD
25:00
did not finish. stopped at second set of push press.
8
Melissa
Rogers
6:30PM OPEN GYM
15:23
9
Syndi
Blackmore
9:30 AM WOD
16:49
10
Andrea
Tomlinson
4:30 PM WOD
17:41
11
Shayla
Hummer
5:30 PM WOD
20:40
#35lb SP #85lb DL
12
Brittany
Dotson
4:30 PM WOD
20:47
#35 SPP, #85 DL.
13
Olivia
Austin
9:30 AM WOD
21:15
RX all byt mod TTB
14
Angie
Ellis
9:30 AM WOD
23:36
35# knee 55#
15
Rachel
Hepworth
4:30 PM WOD
24:13
Wow!!!
16
Julie
Winder
9:30 AM WOD
25:00
RX all but DL for hammy
16
Robin
Desatoff
9:30 AM WOD
25:00
Got to last set of push press. knee-ups, 35#shr press, knee pushu...
17
Jessica
Jensen
6:00 AM WOD
27:35
#55 pp #85 DL knee push-ups
18
Kaelee
Clifford
6:00 AM WOD
27:40
RX , didn't make time cap
19
Katie
Pack
4:30 PM WOD
27:58
20
Holly
Simmons
5:00 AM WOD
0:00
20
Megan
Hanks
6:00 AM WOD
0:00
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