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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/4/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (22/13)
Workout
4/4/19
Tip # 4 Don't Fear Coffee
Coffee has been unfairly demonized. The truth is that it's actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases
Metcon
Metcon (Time)
4 Rounds:
200m Run
10 KBS 32/24kg
10 T2B
10 Pushups
RX
24/16kg
Core work
Metcon (No Measure)
Day 4 of April Abs take away May Flabs.
10-8-6-4
Plank Foot Taps On a Wallball
Partner Leg Throws
Weighted Sit-ups
Note:
-Plank Foot taps left is 1 right is 2....5 on each side.
-Partner leg throws Left, Right, Center equals 1 rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 04, 2019
Male Clients
1
Mr.
Consistency
4:00 PM CrossFit
7:47
2
Dane
Sonnenberg
4:00 PM CrossFit
8:02
3
Johnny
Quilla
12:00 PM CrossFit
8:10
4
Darius
Nouri
8:30AM CrossFit Class
8:19
5
Kyle
Baker
5:30 AM CrossFit
8:37
6
Hap
Clayton
8:30AM CrossFit Class
9:09
7
Lanny
Natoli
5:30 PM CrossFit
9:14
8
Kenny
Hastings
6:30 PM CrossFit
9:53
9
Justin
Lincoln
5:30 PM CrossFit
11:01
10
Todd
Mehrmann
4:00 PM CrossFit
13:16
11
King of
Verdict Ridge
12:00 PM CrossFit
10:20
12
Jim
Tuttle
9:30 AM CrossFit
11:05
13
Daniel
Leatherman
5:30 AM CrossFit
11:45
14
Dane
Vander Haar
12:00 PM CrossFit
12:26
15
Alto
Shambles
8:30AM CrossFit Class
8:25
Scaled
16
Eli
McCall
6:30 PM CrossFit
8:53
10 , 10, 5
17
Ryan
Snitker
5:30 AM CrossFit
8:59
Goblet Squats instead of KBS. GHD instead of T2B.
18
Al
Moody
5:30 AM CrossFit
9:47
24, knee ups
19
Chris
Hemrick
4:00 PM CrossFit
10:03
16kg rkbs
20
Stephen
Kent
5:30 AM CrossFit
10:54
#35 kbs - knee ups
21
Adam
McCall
6:30 PM CrossFit
11:35
24kg kb, 15 knee ups rest ttb
22
Joseph
Hager
4:00 PM CrossFit
11:38
Female Clients
1
Brandi
Miller
5:30 PM CrossFit
11:28
2
Hillary
Ledford
5:30 PM CrossFit
12:35
uuuge ball
3
Monica
Leatherman
12:00 PM CrossFit
12:15
4
Amy
Plonk
4:00 PM CrossFit
14:30
5
Laurie
Dymes
5:30 AM CrossFit
9:49
knee ups
6
Jennifer
Pridmore
6:30 PM CrossFit
9:50
RX weight, some T2B, knee ups
7
Leslie
Auton
8:30AM CrossFit Class
10:34
row
8
JULIA
SILVA
9:30 AM CrossFit
11:02
9
Angie
Clayton
9:30 AM CrossFit
11:13
Rx weight, practiced t2b
10
Rhonda
Halford
8:30AM CrossFit Class
12:03
16 kg
11
Jennifer
Eckard
9:30 AM CrossFit
12:20
16kg, knee ups/ mod PUs
12
Shannon
Fichter
5:30 PM CrossFit
12:26
Baby push ups
13
Cindy
Orr
8:30AM CrossFit Class
14:51
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