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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/20/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 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):
49 (26/23)
Workout
5/20/19
Emma is a Marine!
Weightlifting
Back Squat
On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%
Metcon
Metcon (Time)
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
*slowest round is your score
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 20, 2019
Leaderboard
Men's Back Squat
Derrick Ledford
10/31/2016
1 x 1 @ 425 lbs
Dane Sonnenberg
05/17/2021
1 x 1 @ 415 lbs
Patrick Mizzell
08/12/2016
1 x 1 @ 400 lbs
Women's Back Squat
Alyson Knight
09/01/2016
1 x 1 @ 255 lbs
Leslie Auton
12/11/2015
1 x 1 @ 250 lbs
Mary Mason
05/17/2021
1 x 1 @ 230 lbs
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
1 x 1 @ 375 lbs
1
Kyle
Baker
4:00 PM CrossFit
1 x 1 @ 375 lbs
2
Derrick
Ledford
5:30 PM CrossFit
1 x 1 @ 365 lbs
3
Kenny
Hastings
6:30 PM CrossFit
1 x 1 @ 315 lbs
4
Alto
Shambles
8:30AM CrossFit Class
1 x 1 @ 305 lbs
4
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 305 lbs
5
Colby
Wollak
4:00 PM CrossFit
1 x 1 @ 295 lbs
5
Ryan
Snitker
4:00 PM CrossFit
1 x 1 @ 295 lbs
235/265/245/275/255/295
5
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 295 lbs
6
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 280 lbs
7
Brent
Miller
5:30 PM CrossFit
1 x 1 @ 265 lbs
8
Danny
Eckard
5:30 PM CrossFit
1 x 1 @ 255 lbs
9
Bob
Swadley
12:00 PM CrossFit
1 x 1 @ 245 lbs
9
Dane
Vander Haar
12:00 PM CrossFit
1 x 1 @ 245 lbs
10
Josh
Roberts
5:30 PM CrossFit
1 x 1 @ 235 lbs
11
Johnny
Quilla
4:00 PM CrossFit
1 x 1 @ 225 lbs
12
Jordan
Calhoun
5:30 AM CrossFit
1 x 1 @ 215 lbs
13
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 205 lbs
14
David
Fero
12:00 PM CrossFit
1 x 1 @ 190 lbs
15
Paul
Rafferty
6:30 AM CrossFit
1 x 1 @ 185 lbs
16
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 165 lbs
17
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 145 lbs
17
Neil
Glezen
4:00 PM CrossFit
1 x 1 @ 145 lbs
18
Owen
Vander Haar
4:00 PM CrossFit
1 x 1 @ 90 lbs
19
Husky Willie
Dann
8:30AM CrossFit Class
1 x 10 @ 65 lbs
20
Morgan
Fore
5:30 PM CrossFit
1 x 1 @ 10 lbs
first Day Plate Squats
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 220 lbs
2
Kate
Conrad
5:30 AM CrossFit
1 x 1 @ 210 lbs
3
Mary
Mason
5:30 PM CrossFit
1 x 1 @ 205 lbs
4
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 200 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
1 x 1 @ 185 lbs
6
Myra
Harmon
8:30AM CrossFit Class
1 x 1 @ 180 lbs
7
Cindy
Orr
8:30AM CrossFit Class
1 x 1 @ 175 lbs
7
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 175 lbs
8
JULIA
SILVA
12:00 PM CrossFit
1 x 1 @ 155 lbs
9
Amy
Plonk
4:00 PM CrossFit
1 x 1 @ 150 lbs
10
Toni
Pate
5:30 AM CrossFit
1 x 1 @ 145 lbs
11
Brandy
Hagler
12:00 PM CrossFit
1 x 1 @ 140 lbs
12
Angie
Clayton
12:00 PM CrossFit
1 x 1 @ 135 lbs
12
Lauran
Stump
5:30 AM CrossFit
1 x 1 @ 135 lbs
13
Jenn
Warcola
9:30 AM CrossFit
1 x 1 @ 130 lbs
14
Emma
Mason
5:30 PM CrossFit
1 x 1 @ 125 lbs
14
Jacki
Collins
9:30 AM CrossFit
1 x 1 @ 125 lbs
15
Debbie
Burroughs
5:30 AM CrossFit
1 x 1 @ 110 lbs
15
Private
4:00 PM CrossFit
1 x 1 @ 110 lbs
16
Alyssa
Baker
4:00 PM CrossFit
1 x 1 @ 105 lbs
16
Brittany
Miller
6:30 PM CrossFit
1 x 1 @ 105 lbs
16
Shannon
Fichter
5:30 AM CrossFit
1 x 1 @ 105 lbs
17
Meghan
Dymes
5:30 AM CrossFit
1 x 1 @ 100 lbs
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