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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
181226 - 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):
26 (12/14)
Workout
181226
Normal class schedule Wednesday.
Metcon (Time)
3 rounds for time:
10/7 calorie bike
20 dumbbell hang clean and jerk 50/35
30 jumping air squats (on med ball)
40 double unders
rest 3 minutes
*go in one minute waves off the bike
*2x1 singles
*HC&J is 10/R-10/L
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 26, 2018
Male Clients
1
Mason
Watts
6:00 AM WOD
14:11
2
Russell
Cote
4:30 PM WOD
14:22
Mcdouble the fun today 🍔🍔🍟🍟🍟🤢🤢
3
Cory
Ashby
5:30 PM WOD
15:09
4
Boyd
VanDam
9:30 AM WOD
15:36
5
Kody
Wilson
4:30 PM WOD
15:47
6
Josh
Langston
9:30 AM WOD
17:44
7
Luke
Robinson
4:30 PM WOD
29:41
I’m not sure which wave I started in. Either #3 or #4.
8
Kacen
Gubler
4:30 PM WOD
15:20
Singles
9
Carter
Ashby
5:30 PM WOD
16:00
singles and 20 on barbell
10
Bryan
Winder
6:00 AM WOD
16:01
Singles
11
Dave
Sanders
4:30 PM WOD
17:23
Mod
12
Clark
Harrison
9:30 AM WOD
18:44
Female Clients
1
Jessica
Langston
6:00 AM WOD
13:59
2
Chantel
Robinson
4:30 PM WOD
15:34
3
Julie
Winder
9:30 AM WOD
17:55
4
Jennifer
Guzman
9:30 AM WOD
18:38
5
Barbara
Cox
5:00 AM WOD
20:25
6
Charo
Shamo
9:30 AM WOD
15:10
7
Ali
Miller
9:30 AM WOD
15:50
25# back injury 👎🏼
8
Maria
Wilson
4:30 PM WOD
15:52
#25 singles
9
Mayra
Martinez
4:30 PM WOD
16:41
1-20 #, 2-25# Singles
10
Natalie
McLaws
4:30 PM WOD
17:25
20#db, singles
11
Miki
Rowan
4:30 PM WOD
18:06
All RX, but singles. 3:22, 4:05, 4:29
12
Yesenia
Leavitt
4:30 PM WOD
18:13
13
Jocelyn
Sackett
9:30 AM WOD
19:08
25# 🤢
14
Tylee
Torres
4:30 PM WOD
19:12
25# dB DU 1st rd singles 2nd and 3rd
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