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Components
Metcon
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
161208 - 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):
24 (10/14)
Workout
161208
Metcon (Weight)
E2M for 5 rounds
3 rep touch and go dead lifts
share a bar if possible, add weight throughout,
score is heaviest set of 3
Metcon (AMRAP - Rounds and Reps)
8 minute amrap
8 dead lifts 275/175
20 box step ups 24/20
2 wall walks
Score is total reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 08, 2016
Male Clients
1
Luke
Robinson
4:30 PM WOD
435 lbs
2
Mason
Watts
6:00 AM WOD
425 lbs
3
Dan
Stewart
5:00 AM WOD
365 lbs
3
Russell
Cote
4:30 PM WOD
365 lbs
4
Chance
Wright
6:00 AM WOD
345 lbs
4
Josh
Langston
9:30 AM WOD
345 lbs
5
Boyd
VanDam
9:30 AM WOD
325 lbs
5
Justin
Schelin
5:00 AM WOD
325 lbs
6
Ryan
Michler
6:00 AM WOD
315 lbs
7
Cody
Paletta
4:30 PM WOD
185 lbs
Female Clients
1
Olivia
Austin
9:30 AM WOD
280 lbs
2
Makayla
Hummer
4:30 PM WOD
220 lbs
2
McKayla
Thornley
4:30 PM WOD
220 lbs
3
Brooke
Wright
9:30 AM WOD
215 lbs
3
Casee
Richmond
5:00 AM WOD
215 lbs
3
Shayla
Hummer
4:30 PM WOD
215 lbs
4
Jessica
Langston
6:00 AM WOD
205 lbs
#limbo #imoved
5
Lacie
VanDam
9:30 AM WOD
165 lbs
6
Megan
Hanks
6:00 AM WOD
155 lbs
7
Tricia
Michler
5:00 AM WOD
125 lbs
8
Miki
Rowan
4:30 PM WOD
175 lbs
9
Melissa
Rogers
4:30 PM WOD
155 lbs
10
Jessica
Jensen
5:00 AM WOD
125 lbs
Had to leave early for work.
10
Natalie
Bray
4:30 PM WOD
125 lbs
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