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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
151217 - 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 (10/11)
Workout
151217
Metcon (Time)
For Time:
30 burpees (25lb plate)
30 power snatches 95/65
30 front squat 95/65
rest 2 minute
30 toes to bar
30 calorie row
30 burpees (25lb plate)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 17, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
14:50
2
Matt
Clifford
4:30 PM WOD
15:04
3
Josh
Langston
4:30 PM WOD
16:31
4
Bryce
Vanderhorst
9:30 AM WOD
16:57
5
Boyd
VanDam
9:30 AM WOD
17:30
6
Chance
Wright
6:00 AM WOD
18:04
7
Bryan
Winder
6:00 AM WOD
19:20
slow T2B!!
8
Gordon
Dotson
4:30 PM WOD
21:42
9
Clark
Harrison
4:30 PM WOD
23:40
75# BB
10
Mark
Parks
5:30 PM WOD
26:21
Female Clients
1
Jessica
Langston
4:30 PM WOD
13:18
2
Charo
Shamo
4:30 PM WOD
16:41
3
Lara
Fitts
4:30 PM WOD
17:44
4
Andrea
Tomlinson
4:30 PM WOD
18:24
5
Haley
Clay
5:00 AM WOD
18:39
6
Shelly
Howard
6:00 AM WOD
19:41
Killer!
7
Kristina
Smith
5:00 AM WOD
20:31
8
Korina
Darger
5:30 PM WOD
20:58
FUN!
9
Jennifer
Iverson
9:30 AM WOD
24:00
10
Melissa
Rogers
6:30PM OPEN GYM
17:23
11
Angie
Ellis
5:30 PM WOD
19:12
45# KNEES 2 CHEST
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