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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
151208 - 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):
23 (3/20)
Workout
151208
Metcon (AMRAP - Rounds and Reps)
In teams of 3 or 4, 20 minute amrap
12/8 calorie row
10 kb swings 52/35
10 wall balls 20/14
Score is total rounds and reps. Rotate to the next athlete after the row is finished.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 08, 2015
Male Clients
1
Boyd
VanDam
9:30 AM WOD
28 + 23
Thanks ladies.
2
Gordon
Dotson
4:30 PM WOD
28 + 0
3
Matt
Clifford
5:30 PM WOD
22 + 16
eliza and korina
Female Clients
1
Becky
Seymour
6:00 AM WOD
36 + 8
Kaelee, Jen, Ange
1
Kaelee
Clifford
6:00 AM WOD
36 + 8
Jen, Ang, Becky
2
Katie
Pack
4:30 PM WOD
28 + 26
2
Lara
Fitts
4:30 PM WOD
28 + 26
Thx girls!! Fun wod :)
2
Tonya
Foster
4:30 PM WOD
28 + 26
3
Jessica
Jensen
9:30 AM WOD
28 + 23
3
Olivia
Austin
9:30 AM WOD
28 + 23
4
Charo
Shamo
9:30 AM WOD
27 + 32
jen/janessa/julie!!! hellz ya
4
Jennifer
Iverson
9:30 AM WOD
27 + 32
thanks girls you rock
4
Julie
Winder
9:30 AM WOD
27 + 32
thanks Charo, Janessa, Jen
5
Makayla
Hummer
5:30 PM WOD
25 + 16
w/ mikki & shayla only
5
Miki
Rowan
4:30 PM WOD
25 + 16
Mckayla & Shayla
6
Christina
Oliekan
6:30PM OPEN GYM
15 + 18
With Melissa, no rest
6
Melissa
Rogers
6:30PM OPEN GYM
15 + 18
with Christina
7
Treasa
Anderson
9:30 AM WOD
28 + 3
8
Angie
Ellis
9:30 AM WOD
27 + 30
26# kbs, team of 3 = no rest
8
Syndi
Blackmore
9:30 AM WOD
27 + 30
9
Shayla
Hummer
5:30 PM WOD
25 + 16
W/ Mikki & Makayla (: #26lbKB
10
Korina
Darger
5:30 PM WOD
22 + 16
Eliza & Matt. TEAM WORK! STARTED35#14 THEN 26#10
11
Shelly
Howard
6:00 AM WOD
9 + 0
By myself. 26lb kb
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