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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
151228 - 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):
16 (6/10)
Workout
151228
Normal class schedule Monday
Metcon (No Measure)
strength
E2M for 5 cycles
kb complex:
2 Turkish get-ups (1R/1L)
4 goblet squats
6 kb thrusters (3R/3L)
choose your own weight kb
Metcon (AMRAP - Reps)
8 minute amrap
14 goblet squats 53/35
14 pullups
rest 3 minutes
8 minute amrap
14 kb thrusters 53/35 (7R/7L)
14 situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2015
Male Clients
1
Justin
Schelin
5:00 AM WOD
306 Reps
2
Bryan
Winder
9:30 AM WOD
239 Reps
3
Ryan
Michler
6:00 AM WOD
237 Reps
4
Clark
Harrison
4:30 PM WOD
324 Reps
Red band on PU; 22# KB
5
Matt
Clifford
9:30 AM WOD
227 Reps
OHS/pullups,HPSn/pushups/situps-95
6
Gordon
Dotson
9:30 AM WOD
226 Reps
Female Clients
1
Tonya
Foster
4:30 PM WOD
312 Reps
6+4, 5
2
Kaelee
Clifford
9:30 AM WOD
282 Reps
4+16 5+14
3
Charo
Shamo
4:30 PM WOD
268 Reps
4
Shelly
Howard
6:00 AM WOD
222 Reps
3+18, 4+8
5
Ann
Schelin
5:00 AM WOD
217 Reps
6
Jessica
Langston
9:30 AM WOD
0 Reps
I don't know. 53#/44#
7
Haley
Clay
9:30 AM WOD
285 Reps
26 thrusters
8
Olivia
Austin
9:30 AM WOD
230 Reps
9
Syndi
Blackmore
9:30 AM WOD
10 Reps
10
Megan
Hanks
6:00 AM WOD
0 Reps
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