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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
151223 - 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):
29 (11/18)
Workout
151223
12 Days of Christmas Wod. Normal class schedule Wednesday
Metcon (Time)
Performed like the song
40 minute time cap
1st clean and jerk 95/65 RXP 115/75
2nd burpees
3rd pullups RXP C2B
4th kb swings 53/35
5th push ups RXP ring dips
6th situps
7th thrusters 95/65 RXP 115/75
8th kb sdhp 53/35
9th walking lunges
10th wall balls 20/14
11th dead lift 95/65 RXP 115/75
12th power snatch 95/65 RXP 115/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2015
Male Clients
1
Justin
Schelin
5:00 AM WOD
27:55
2
Jared
Jones
4:30 PM WOD
29:47
70#kb 30#wb
3
Russell
Cote
4:30 PM WOD
30:02
135# and 70# kb
4
Bryce
Vanderhorst
9:30 AM WOD
30:44
5
Josh
Langston
9:30 AM WOD
33:00
6
Matt
Clifford
9:30 AM WOD
36:48
135,70
7
Kamron
Wootton
6:00 AM WOD
21:15
8
Bryan
Winder
6:00 AM WOD
27:18
9
Benjamin
Lee
4:30 PM WOD
29:15
10
Gordon
Dotson
4:30 PM WOD
26:42
not good thrusters
11
Mark
Parks
5:30 PM WOD
36:13
Female Clients
1
Jessica
Langston
4:30 PM WOD
22:00
2
Tonya
Foster
4:30 PM WOD
28:57
maybe 27:57
3
Lara
Fitts
4:30 PM WOD
30:25
4
Charo
Shamo
4:30 PM WOD
22:51
5
Shania
Merritt
5:00 AM WOD
23:18
6
Kaelee
Clifford
9:30 AM WOD
24:17
7
Haley
Clay
9:30 AM WOD
26:56
8
Ann
Schelin
5:00 AM WOD
28:48
9
Shelly
Howard
6:00 AM WOD
28:54
10
Makayla
Hummer
5:30 PM WOD
31:15
suck@pushups!!!
11
Julie
Winder
9:30 AM WOD
33:36
12
Becky
Seymour
9:30 AM WOD
34:16
Merry Christmas!
13
Christina
Oliekan
5:30 PM WOD
26:25
55# , push up sub burpee, green band, 26# kb, push press sub thru...
14
Melissa
Rogers
9:30 AM WOD
26:59
15
Syndi
Blackmore
9:30 AM WOD
28:08
16
Megan
Hanks
6:00 AM WOD
29:11
major modify :)
17
Olivia
Austin
9:30 AM WOD
31:38
Rx everything but pullups
18
Brooke
Wright
9:30 AM WOD
0:00
35:13 not all pullups (ripped)- knee pushups rest rx
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