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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
151221 - 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
151221
Metcon (Time)
21-15-9
thrusters 45/35
pullups
21-15-9
thrusters 75/55
bar facing burpees
21-15-9
thrusters 95/65
situps
rest exactly 3 minutes between amrap's
30 minute time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 21, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
22:37
2
Justin
Schelin
5:00 AM WOD
24:20
3
Bryce
Vanderhorst
9:30 AM WOD
25:58
4
Bryan
Winder
9:30 AM WOD
29:30
Holy Hell!!!
5
Gordon
Dotson
4:30 PM WOD
29:22
6
Clark
Harrison
4:30 PM WOD
30:00
Completed 11 into 3rd set when 30 min time limit hit
Female Clients
1
Tonya
Foster
4:30 PM WOD
22:03
4:00, 7:20, 4:43
2
Charo
Shamo
5:30 PM WOD
24:57
3
Lara
Fitts
4:30 PM WOD
25:55
4
Jessica
Langston
5:00 AM WOD
26:30
Men's #
5
Korina
Darger
5:30 PM WOD
29:17
HARD AND FUN!
6
Shelly
Howard
6:00 AM WOD
29:44
I about died!!!
7
Syndi
Blackmore
9:30 AM WOD
17:40
8
Christina
Oliekan
4:30 PM WOD
26:16
Push press, push ups, orange band
9
Olivia
Austin
9:30 AM WOD
27:17
RX all but pullups
10
Angie
Ellis
9:30 AM WOD
29:48
35# except 2nd 21 & 15-then was 55#, green band
11
Melissa
Rogers
9:30 AM WOD
32:00
Rx all but jumping over bar ugh
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