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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
181220 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (5/10)
Workout
181220
Metcon (Time)
For Time:
In teams of 2: alternate entire rounds
8 rounds (4 each)
12/9 Cal Assault bike
6 alt box step ups 24/20
6 box jumps 24/20
rest 3 minutes
8 rounds (4 each)
12 hand release pushups
30 alternating forward lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 20, 2018
Male Clients
1
Boyd
VanDam
9:30 AM WOD
20:10
Thanks James
1
James
Bennett
9:30 AM WOD
20:10
Partner Boyd
2
Dave
Howard
6:00 AM WOD
22:18
w/ Dustin
3
Kacen
Gubler
5:00 AM WOD
22:24
Rx+ 😂 workout changed, Dave
4
Luke
Robinson
4:30 PM WOD
24:29
W/ Chantel
Female Clients
1
Jennifer
Guzman
9:30 AM WOD
20:16
Thanks angel!
2
Cherie
Santiago
9:30 AM WOD
21:01
Susie was a great motivating partner!
2
Susannah
Stout
9:30 AM WOD
21:01
cherie
3
Mayra
Martinez
4:30 PM WOD
21:10
Thank you, Mrs G💗
4
Jessica
Langston
5:00 AM WOD
21:41
Tricia is a badA/mirror Casee
5
Chantel
Robinson
9:30 AM WOD
23:54
Renee ❤️ 2nd time with Luke 24:29
6
Maria
Gonzales
4:30 PM WOD
21:10
I think I cried a little
7
Charo
Shamo
5:30 PM WOD
21:30
Thanks Kim 🎄💜🎄
8
Jocelyn
Sackett
9:30 AM WOD
22:08
Mod pu all else RX
9
Yesenia
Leavitt
6:00 AM WOD
30:37
☠️
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