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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
161223 - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
18 (10/8)
Workout
161223
class times at 9:30am and 4:30pm only
Metcon (Time)
12 days of Christmas
1 15 second hand stand hold RXP 1 muscle up
2 front squats
3 hang power cleans
4 dead lifts
5 over the bar burpees
6 pushups
7 wallballs
8 box jumps 20in
9 pull-ups
10 kb swings 53/35
11 goblet squats 53/35
12 1200 meter run
RX 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 23, 2016
Male Clients
1
Shane
Clay
4:30 PM WOD
26:26
2
Russell
Cote
5:00 AM WOD
29:57
Merry Christmas. Did this yesterday after comp training workout.
3
Justin
Schelin
4:30 PM WOD
35:45
BarMU
4
Mason
Watts
9:30 AM WOD
36:13
All barbell movements at 205 lbs.
5
Jared
Jones
9:30 AM WOD
38:40
Ring mu
6
Dave
Howard
6:00 AM WOD
1:00:39
24" Box and lots and lots of feeling bad for myself
7
Benjamin
Lee
9:30 AM WOD
51:09
8
James
Bennett
9:30 AM WOD
1:12:27
9
Mike
Alvarez
6:00 AM WOD
1:17:30
World record I'm sure! Haha
10
Cody
Paletta
4:30 PM WOD
34:41
Female Clients
1
Jessica
Langston
4:30 PM WOD
26:36
Fun, Fun!!!
2
Olivia
Sanders
4:30 PM WOD
41:23
BMU
3
Casee
Richmond
4:30 PM WOD
31:13
4
Julie
Winder
9:30 AM WOD
47:25
Holy crap! Olivia is the bomb
5
Olivia
Austin
9:30 AM WOD
48:01
thanks for pushing me Julie!
6
Shelly
Howard
6:00 AM WOD
48:31
7
Jaci
Watts
9:30 AM WOD
50:41
🎄🎅🏻💪🏽
8
Charo
Shamo
9:30 AM WOD
38:18
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