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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
161201 - 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):
19 (6/13)
Workout
161201
Metcon (Time)
10 rounds for time:
10 wall balls 20/14
32 ft walking lunges*
10 burpee box jumps 20in
35 minute time cap
step ups are RX
RXP is jumping only
*across gym 8 stall mats (4ft per mat)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 01, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
16:17
24 inch box
2
Russell
Cote
5:00 AM WOD
18:09
24inch bbj
3
Chance
Wright
6:00 AM WOD
22:37
4
Justin
Schelin
5:00 AM WOD
22:40
24" Box 12 FT WB
5
Josh
Langston
6:00 AM WOD
26:20
6
Cody
Paletta
4:30 PM WOD
20:14
Female Clients
1
Casee
Richmond
5:00 AM WOD
19:00
2
Jessica
Langston
5:00 AM WOD
20:23
20#/24in
3
Olivia
Sanders
4:30 PM WOD
20:40
4
Korina
Darger
9:30 AM WOD
23:07
5
Shelly
Howard
6:00 AM WOD
28:59
6
Ann
Schelin
5:00 AM WOD
20:03
7
Melissa
Rogers
4:30 PM WOD
23:25
8
Miki
Rowan
4:30 PM WOD
24:45
9
Brooke
Wright
9:30 AM WOD
27:45
10
Olivia
Austin
9:30 AM WOD
28:16
11
Natalie
McLaws
4:30 PM WOD
28:35
12
Shayla
Hummer
5:30 PM WOD
28:53
13
Syndi
Blackmore
9:30 AM WOD
29:59
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