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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
151222 - 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 (8/13)
Workout
151222
Metcon (Weight)
E90S for 8 cycles
1 squat clean
score is single heaviest lift
Metcon (Time)
3 rounds
6 squat cleans 155/105
35 dub's
200 meter run
3x1 singles
Want to see some of these movements in action? Check out our
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Whiteboard:
Tuesday, December 22, 2015
Male Clients
1
Kamron
Wootton
6:00 AM WOD
255 lbs
1
Kamron
Wootton
4:30 PM WOD
255 lbs
2
Josh
Langston
4:30 PM WOD
225 lbs
3
Bryce
Vanderhorst
9:30 AM WOD
215 lbs
3
Justin
Schelin
5:00 AM WOD
215 lbs
4
Benjamin
Lee
4:30 PM WOD
195 lbs
5
Chance
Wright
6:00 AM WOD
165 lbs
6
Gordon
Dotson
9:30 AM WOD
170 lbs
Female Clients
1
Tonya
Foster
4:30 PM WOD
155 lbs
focused on elbows
2
Makayla
Hummer
4:30 PM WOD
140 lbs
3
Lara
Fitts
4:30 PM WOD
130 lbs
4
Charo
Shamo
9:30 AM WOD
125 lbs
5
Brooke
Wright
9:30 AM WOD
120 lbs
25# PR! 💪🏼
6
Olivia
Austin
9:30 AM WOD
115 lbs
7
Korina
Darger
9:30 AM WOD
105 lbs
8
Shayla
Hummer
4:30 PM WOD
95 lbs
9
Jeanne
Allen
9:30 AM WOD
65 lbs
10
Haley
Clay
5:30 PM WOD
145 lbs
11
Miki
Rowan
4:30 PM WOD
115 lbs
I could only lift it once.
12
Melissa
Rogers
6:30PM OPEN GYM
85 lbs
13
Christina
Oliekan
5:30 PM WOD
0 lbs
115# power clean
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