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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
161220 - 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):
19 (9/10)
Workout
161220
Metcon (AMRAP - Reps)
emom for 8 minutes
6 dead lifts 225/155 then:
max reps box jumps 24/20
rest 2 minute
emom for 8 minutes
6 strict pullups
max reps alternating kb lunges 53/35
rest 2 minutes
Score is total box jumps and lunges
Metcon (AMRAP - Reps)
4 minute amrap
16 dead lifts 225/155
20 pull-ups
24 box jumps 24/20
Want to see some of these movements in action? Check out our
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Whiteboard:
Tuesday, December 20, 2016
Male Clients
1
Mason
Watts
6:00 AM WOD
220 Reps
2
Chance
Wright
6:00 AM WOD
158 Reps
3
Taylor
Jacobson
6:00 AM WOD
144 Reps
4
Matt
Clifford
6:00 AM WOD
142 Reps
started w pulls
5
Ryan
Michler
6:00 AM WOD
76 Reps
6
Freddy
Martinez
9:30 AM WOD
61 Reps
7
Cody
Paletta
4:30 PM WOD
122 Reps
8
Benjamin
Lee
4:30 PM WOD
64 Reps
9
Russell
Cote
4:30 PM WOD
10 Reps
Did something else
Female Clients
1
Casee
Richmond
5:00 AM WOD
144 Reps
2
Korina
Darger
9:30 AM WOD
64 Reps
12LGS 52BJ
3
Charo
Shamo
5:30 PM WOD
150 Reps
4
Natalie
McLaws
4:30 PM WOD
117 Reps
85# DL, red band
5
Natalie
Bray
5:00 AM WOD
103 Reps
6
Tricia
Michler
5:00 AM WOD
98 Reps
135# step ups, banded
7
Rebecca
McKnight
9:30 AM WOD
97 Reps
DL: 125 KB: 1 pood; band pu;su
8
Kat
Allen
5:00 AM WOD
92 Reps
9
Olivia
Austin
9:30 AM WOD
49 Reps
rx all but strict pu
10
Becky
Seymour
5:30 PM WOD
0 Reps
No strict. And I should've written it all down because idk.
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