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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
5:30 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (6/8)
Workout
161223
Class at 7:30 9:30am Classes are 90 minute classes today !
Metcon (Time)
12 days of Christmas WOD
1 15 second hand stand hold RXP 1 muscle up
2 front squats 135/95
3 hang power cleans 135/95
4 dead lifts 135/95
5 over the bar burpees
6 pushups
7 wallballs 20/14
8 box jumps 20in
9 pull-ups
10 kb swings 53/35
11 goblet squats 53/35
12th day is..
option #1 a glazed donut
option #2 is 6 oz of egg nog
option #3 is 2 oz of rum
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 24, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
31:08
2
Boyd
VanDam
9:30 AM WOD
33:53
no run because running is dumb.
3
Kody
Wilson
9:30 AM WOD
36:02
failed 1 mu, made it up at end.
4
Benjamin
Lee
6:00 AM WOD
45:55
12- 1200m run, Donut after
5
Clark
Harrison
9:30 AM WOD
43:47
Heck of a workout to end a 2-week layoff
6
Bryan
Winder
6:00 AM WOD
43:55
ring pulls instead of Pull Ups
Female Clients
1
Jessica
Langston
9:30 AM WOD
33:27
Shot shot shot..1200m run
2
Tylee
Torres
9:30 AM WOD
50:06
doughnut and lots of rest time
3
Miki
Rowan
9:30 AM WOD
54:35
Barfish the entire time!
4
Charo
Shamo
9:30 AM WOD
29:37
5
Barbara
Cox
9:30 AM WOD
31:25
Merry Christmas 💝💝
6
Natalie
McLaws
6:00 AM WOD
35:40
65#, 26#kb, donut:)
7
Yesenia
Leavitt
6:00 AM WOD
37:35
Merry Christmas everyone! ☠️🎅🏽
8
Jocelyn
Sackett
9:30 AM WOD
39:45
mod all the things...shot
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