Show Workout in Full Screen
Auto Scroll Page
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
151214 - 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):
21 (8/13)
Workout
151214
Metcon (No Measure)
E2M for 4 cycles
4 deadlifts
building weight throughout.
reps can be singles
Metcon (Time)
3 Rounds:
12 Deadlifts 275/185
24 Box jumps 24/20
36 Wallballs 20/14
step ups are RX
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 14, 2015
Male Clients
1
Matt
Clifford
4:30 PM WOD
12:46
box jumps
2
Josh
Langston
4:30 PM WOD
15:10
3
Kamron
Wootton
6:00 AM WOD
15:14
4
Bryan
Winder
9:30 AM WOD
15:54
5
Chance
Wright
5:00 AM WOD
16:09
6
Clark
Harrison
4:30 PM WOD
14:04
165 on DL; 14# wb
7
Bryce
Vanderhorst
9:30 AM WOD
14:36
#245
8
Gordon
Dotson
4:30 PM WOD
16:38
#225 DEAD LIFTS
Female Clients
1
Becky
Seymour
4:30 PM WOD
13:34
Boots with the fur :)
2
Tonya
Foster
4:30 PM WOD
14:28
3
Shelly
Howard
6:00 AM WOD
15:16
4
Olivia
Austin
9:30 AM WOD
16:50
5
Haley
Clay
5:00 AM WOD
13:12
135 - thanks for the push Josh!
6
Megan
Hanks
6:00 AM WOD
13:45
crappy shoulder
7
Melissa
Rogers
5:30 PM WOD
14:20
8
Makayla
Hummer
5:30 PM WOD
14:25
#145
9
Shayla
Hummer
5:30 PM WOD
14:54
#95LB
10
Angie
Ellis
9:30 AM WOD
15:29
95#
11
Katie
Pack
4:30 PM WOD
15:31
115
12
Lara
Fitts
4:30 PM WOD
15:34
145
13
Korina
Darger
5:30 PM WOD
16:04
#115DL #35STEPUPS
Loading...
Powered By Wodify