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Components
Hang Clean
Clean Pull
Jerk
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/4/17 - 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):
48 (27/21)
Workout
1/4/17
Please, NO more rowing :(
Weightlifting
Hang Clean (3x3)
Hang Clean
60% 1x3
65% 1x3
70% 3x3
Clean Pull (4x3 105%)
Clean Pull
Jerk (2x3)
60% 1x3
70% 1x3
75% 1x3
80% 2x3
Also log your 2x3 in extra performance under split or push depending on which jerk you do.
Metcon
Metcon (AMRAP - Reps)
3 Rounds of:
AMRAPx2min:
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 2 mins between rounds
Score is shuttle run reps. Down is one back is two.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 04, 2017
Male Clients
1
Kyle
Baker
5:30 PM CrossFit
3 x 3 @ 225 lbs
squat hang
1
Derrick
Ledford
5:30 PM CrossFit
3 x 3 @ 225 lbs
2
Neil
Glezen
4:00 PM CrossFit
3 x 3 @ 205 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
3 x 3 @ 195 lbs
4
Derek
Halford
8:30AM CrossFit Class
3 x 3 @ 185 lbs
4
Eric
Olinger
12:00 PM CrossFit
3 x 3 @ 185 lbs
4
Private
12:00 PM CrossFit
3 x 3 @ 185 lbs
4
Hap
Clayton
8:30AM CrossFit Class
3 x 3 @ 185 lbs
4
Patrick
Mizzell
8:30AM CrossFit Class
3 x 3 @ 185 lbs
5
Bryan
Rogers
5:30 PM CrossFit
3 x 3 @ 165 lbs
5
Jack
Carter
5:30 PM CrossFit
3 x 3 @ 165 lbs
6
Bill
Knight
4:00 PM CrossFit
3 x 3 @ 155 lbs
6
Private
4:00 PM CrossFit
3 x 3 @ 155 lbs
6
Jonathan
Austin
5:30 AM CrossFit
3 x 3 @ 155 lbs
7
King
of Verdict ...
4:00 PM CrossFit
3 x 3 @ 145 lbs
8
Bob
Swadley
8:30AM CrossFit Class
3 x 3 @ 135 lbs
8
Brent
Miller
8:30AM CrossFit Class
3 x 3 @ 135 lbs
8
Justin
Lincoln
5:30 AM CrossFit
3 x 3 @ 135 lbs
9
Langdon
McCall
5:30 PM CrossFit
3 x 3 @ 125 lbs
9
Stephen
Kent
5:30 AM CrossFit
3 x 3 @ 125 lbs
10
Marcio
Lima
5:30 PM CrossFit
3 x 3 @ 115 lbs
10
Tommy
Grey
5:30 PM CrossFit
3 x 3 @ 115 lbs
11
Danny
Eckard
5:30 AM CrossFit
3 x 3 @ 105 lbs
12
Case
Curwood
4:00 PM CrossFit
3 x 3 @ 90 lbs
12
Johnny
Babitz
4:00 PM CrossFit
3 x 3 @ 90 lbs
12
Rhett
Reiser
4:00 PM CrossFit
3 x 3 @ 90 lbs
13
Drew
Callaway
4:00 PM CrossFit
3 x 3 @ 85 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
3 x 3 @ 165 lbs
2
Alyson
Knight
4:00 PM CrossFit
3 x 3 @ 155 lbs
3
Jenn
Warcola
8:30AM CrossFit Class
3 x 3 @ 105 lbs
3
Jill
Olinger
8:30AM CrossFit Class
3 x 3 @ 105 lbs
4
Katie
Powell
4:00 PM CrossFit
3 x 3 @ 90 lbs
4
Lauran
Stump
6:30 PM CrossFit
3 x 3 @ 90 lbs
5
Cambell
Vander Haar
4:00 PM CrossFit
3 x 3 @ 85 lbs
5
Krissy
Jones
12:00 PM CrossFit
3 x 3 @ 85 lbs
6
Amy
Plonk
4:00 PM CrossFit
3 x 3 @ 80 lbs
6
Jennifer
Taylor
4:00 PM CrossFit
3 x 3 @ 80 lbs
7
Amanda
Mendez
9:30 AM CrossFit
3 x 3 @ 75 lbs
7
Amanda
Vander Haar
4:00 PM CrossFit
3 x 3 @ 75 lbs
7
Megan
Frasure
6:30 AM CrossFit
3 x 3 @ 75 lbs
7
Nikki
Stewart
9:30 AM CrossFit
3 x 3 @ 75 lbs
8
Catie
Hedrick
6:30 AM CrossFit
3 x 3 @ 65 lbs
8
Kelly
Nouri
8:30AM CrossFit Class
3 x 3 @ 65 lbs
8
Lilly
STump
6:30 PM CrossFit
3 x 3 @ 65 lbs
8
Sydney
Kiser
6:30 PM CrossFit
3 x 3 @ 65 lbs
9
Lynn
Callaway
4:00 PM CrossFit
3 x 3 @ 55 lbs
10
Lisa
Hummel
8:30AM CrossFit Class
3 x 3 @ 45 lbs
10
Melissa
Holden
8:30AM CrossFit Class
3 x 3 @ 45 lbs
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