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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
181213 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
Workout
181213
Metcon (Time)
For time:
70 double unders
10 hspu
60 double unders
10 hspu
50 double unders
10 hspu
40 double unders
10 hspu
30 double unders
*15 min time cap
*2x1 singles
*hspu rx is flat surface
*rxp is strict
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 13, 2018
Male Clients
1
Boyd
VanDam
9:30 AM WOD
5:40
That was my JAM.
2
Mason
Watts
6:00 AM WOD
5:55
3
Cory
Ashby
5:30 PM WOD
5:53
4
Ryan
Michler
6:00 AM WOD
10:33
5
Carter
Ashby
5:30 PM WOD
7:34
singles and benched with hi hips
6
Dave
Sanders
4:30 PM WOD
10:36
2xsingles and hspu with 3 abmats
7
Josh
Langston
9:30 AM WOD
11:02
8
James
Bennett
9:30 AM WOD
12:04
singles
9
Luke
Robinson
4:30 PM WOD
13:11
Mod HSPU on a mat and then normal pushups.
10
Benjamin
Lee
4:30 PM WOD
14:43
145# push press 4x10
Female Clients
1
Jessica
Langston
5:00 AM WOD
9:28
2
Julie
Winder
4:30 PM WOD
11:26
with plates & mat
3
Charo
Shamo
4:30 PM WOD
8:04
4
Jocelyn
Sackett
9:30 AM WOD
8:38
Mod hspu
5
Dawn
Hansen
5:30 PM WOD
9:38
6
Natalie
McLaws
4:30 PM WOD
10:01
Singles, 15# plate and mat for hspu
7
Yesenia
Leavitt
4:30 PM WOD
10:05
2x1 singles 🥺
8
Jennifer
Guzman
9:30 AM WOD
15:00
One mat, 38 reps left
9
Miki
Rowan
4:30 PM WOD
15:38
25#plate and ab mat hspa 70 &60 singles, then dubs
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