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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
151216 - 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):
17 (6/11)
Workout
151216
Metcon (Weight)
Strength
In 15 minutes perform
5 rep max shoulder to over head
from the rack
Metcon (Time)
5 rounds for time:
5 deficit hand stand pushups 45/25
10 shoulder to overhead
15 situps
135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 16, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
225 lbs
2
Bryan
Winder
6:00 AM WOD
215 lbs
smashed my chin going up!!
3
Boyd
VanDam
9:30 AM WOD
185 lbs
3
Ryan
Michler
6:00 AM WOD
185 lbs
4
Bryce
Vanderhorst
9:30 AM WOD
175 lbs
5
Mark
Parks
5:30 PM WOD
105 lbs
Female Clients
1
Tonya
Foster
9:30 AM WOD
135 lbs
push jerk
2
Olivia
Austin
9:30 AM WOD
130 lbs
3
Charo
Shamo
5:30 PM WOD
115 lbs
3
Julie
Winder
9:30 AM WOD
115 lbs
RAN OUT OF TIME
3
Kaelee
Clifford
4:30 PM WOD
115 lbs
4
Lara
Fitts
4:30 PM WOD
105 lbs
5
Korina
Darger
5:30 PM WOD
100 lbs
6
Jennifer
Iverson
9:30 AM WOD
95 lbs
7
Kassie
Vanderhorst
9:30 AM WOD
95 lbs
3 Reps
8
Angie
Ellis
4:30 PM WOD
75 lbs
9
Syndi
Blackmore
9:30 AM WOD
70 lbs
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