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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
151218 - 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):
14 (3/11)
Workout
151218
Metcon (Time)
30 air squats
40 double unders
30 air squats
80 double unders
30 air squats
120 double unders
50 pullups
50 back squats 135/95
30 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 18, 2015
Male Clients
1
Dan
Stewart
5:00 AM WOD
13:46
2
Josh
Langston
4:30 PM WOD
15:23
3
Chance
Wright
6:00 AM WOD
24:02
singles
Female Clients
1
Tonya
Foster
4:30 PM WOD
14:16
that was fun, kip PU
2
Jessica
Langston
4:30 PM WOD
15:07
135#
3
Lara
Fitts
4:30 PM WOD
16:15
4
Korina
Darger
9:30 AM WOD
17:57
SUPER FUN!!
5
Kaelee
Clifford
9:30 AM WOD
18:11
6
Jennifer
Iverson
9:30 AM WOD
27:08
7
Charo
Shamo
5:00 AM WOD
15:41
75#
8
Syndi
Blackmore
9:30 AM WOD
17:58
9
Angie
Ellis
9:30 AM WOD
21:59
65#, 3x1s, thick band
10
Miki
Rowan
4:30 PM WOD
23:00
85 lbs., skinniest pull up band
11
Olivia
Austin
9:30 AM WOD
30:00
RX until pull-ups didn't finish all of them before time cap
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