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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
151209 - 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):
25 (10/15)
Workout
151209
Metcon (Time)
3 rounds for time
10 clean and jerks 135/95
400 meter run
cash out included for time
50 burpees stepping/jumping up onto 2x45lb stacked plates
25 minute time cap
RX plus 155/105
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, December 09, 2015
Male Clients
1
Kamron
Wootton
4:30 PM WOD
14:14
2
Dan
Stewart
5:00 AM WOD
14:53
3
Justin
Schelin
5:00 AM WOD
15:56
4
Justin
Schelin
4:30 PM WOD
16:31
5
Bryan
Winder
6:00 AM WOD
17:25
6
Josh
Langston
4:30 PM WOD
17:26
7
Matt
Clifford
4:30 PM WOD
19:21
8
Chance
Wright
6:00 AM WOD
17:22
9
Gordon
Dotson
4:30 PM WOD
21:20
10
Mark
Parks
5:30 PM WOD
20:20
Female Clients
1
Kaelee
Clifford
4:30 PM WOD
17:34
2
Tonya
Foster
4:30 PM WOD
18:23
3
Charo
Shamo
5:30 PM WOD
16:40
4
Makayla
Hummer
5:00 AM WOD
18:09
morning workouts..😴🔫
5
Lara
Fitts
4:30 PM WOD
18:43
6
Allison
Smith
4:30 PM WOD
19:38
7
Julie
Winder
9:30 AM WOD
20:14
8
Jennifer
Iverson
9:30 AM WOD
23:47
9
Olivia
Austin
9:30 AM WOD
23:59
10
Andrea
Tomlinson
4:30 PM WOD
17:13
65lb
11
Melissa
Rogers
4:30 PM WOD
17:16
70 #
12
Rachel
Hepworth
6:00 AM WOD
18:29
#65
13
Katie
Pack
4:30 PM WOD
20:16
14
Angie
Ellis
4:30 PM WOD
21:20
55#
15
Brooke
Wright
9:30 AM WOD
24:22
85#
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