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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
161202 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (0/10)
Workout
161202
Metcon (AMRAP - Rounds and Reps)
Partner Wod
17 minute amrap
7 handstand push-ups (ab mat)
7 dead lifts 245/165
7 ring dips
7 thrusters 135/95
7 pullups
Only 2 barbells per partnership.
Partners alternate every movement.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 02, 2016
Male Clients
Female Clients
1
Shelly
Howard
6:00 AM WOD
9 + 14
2
Charo
Shamo
4:30 PM WOD
7 + 3
Thanks Korina!!
2
Korina
Darger
4:30 PM WOD
7 + 3
95/75THR Band on dips. THANKS CHARO!
3
Makayla
Hummer
4:30 PM WOD
6 + 18
no rx ring dips yet
4
Shayla
Hummer
4:30 PM WOD
6 + 16
Rx'd DL Modified rest
5
Susannah
Stout
9:30 AM WOD
5 + 25
Rx weight
6
Tricia
Michler
5:00 AM WOD
5 + 7
115# DL 35# Thruster. Banded PU and RD. Mod hspu
7
Olivia
Austin
9:30 AM WOD
4 + 24
mod ring dips hspu rx rest
8
Candus
Tibbitts
5:00 AM WOD
2 + 31
green bnd PU, orange bnd rd, 65lb thrust
9
Angie
Ellis
4:30 PM WOD
0 + 0
fun!
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