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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
151211 - 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):
28 (11/17)
Workout
151211
Metcon (Time)
5 Rounds:
5 HSPU
10 Power Clean 135/95
15 Burpees
20 KBS 53/35
25 Wall Ball 20/14
3 Minute Rest
45 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
33:10
2
Justin
Smith
5:00 AM WOD
33:16
3
Justin
Schelin
4:30 PM WOD
33:23
4
Josh
Langston
9:30 AM WOD
36:29
5
Bryce
Vanderhorst
9:30 AM WOD
36:45
6
Boyd
VanDam
9:30 AM WOD
37:53
7
Matt
Clifford
4:30 PM WOD
38:26
3:55,5:11,6:08,6:53,5:31
8
Gordon
Dotson
4:30 PM WOD
41:37
9
Clark
Harrison
4:30 PM WOD
41:53
95# BB; 44# KB; 14# WB; Modified PU
10
Chance
Wright
6:00 AM WOD
44:45
all rx. 3 hspu didn't get full extension
11
Benjamin
Lee
4:30 PM WOD
45:00
No Rx HSPU
Female Clients
1
Jessica
Langston
5:00 AM WOD
30:01
@44
2
Holly
Simmons
5:00 AM WOD
31:31
@44
3
Tonya
Foster
4:30 PM WOD
36:02
4
Kaelee
Clifford
6:00 AM WOD
39:03
5
Lara
Fitts
4:30 PM WOD
39:51
6
Makayla
Hummer
4:30 PM WOD
40:55
7
Kristina
Smith
5:00 AM WOD
41:40
8
Korina
Darger
4:30 PM WOD
34:26
rxHSPU 55#SDHP 55#B.SQT 26#KBS 10#WB
9
Olivia
Austin
9:30 AM WOD
42:02
RX all but lil HSPU
10
Angie
Ellis
4:30 PM WOD
42:34
55# clean, 26kbs, 35# strict
11
Andrea
Tomlinson
9:30 AM WOD
43:23
85lb 24kb
12
Shelly
Howard
5:00 AM WOD
44:04
Band for HSPU, 26lb kb
13
Katie
Pack
4:30 PM WOD
44:28
14
Robin
Desatoff
9:30 AM WOD
45:00
#55, 14WB, handstand hold only, missed time cap by a couple minut...
14
Shayla
Hummer
4:30 PM WOD
45:00
#75lbs #26KB
15
Brooke
Wright
9:30 AM WOD
0:00
4 rounds. Each movement unbroken except pc. rx all but hspu
15
Haley
Clay
5:00 AM WOD
0:00
29:04 4 rounds, great workout!
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