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Components
Back Squat
Metcon
Snatch
Snatch Pull
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/16/17 - 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):
46 (29/17)
Workout
1/16/17
Happy Birthday Lauren S and Eric O!
Weightlifting
Back Squat (3x3 65%)
Back Squat
Metcon
Metcon (Time)
3 Rounds
25 KBS 32/24kg
25 Burpees
Burpees are with 2 feet together hopping over an abmat.
Scaled 24/16kg
#throwbackgreenvillegames
Extra work if you want an after WOD
Snatch (60% 1x2 65% 1x2 70% 1x2)
Snatch
Snatch Pull (3x3 80%)
Snatch Pull
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 16, 2017
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
3 x 3 @ 275 lbs
1
Jack
Carter
5:30 PM CrossFit
3 x 3 @ 275 lbs
1
Derrick
Ledford
5:30 PM CrossFit
3 x 3 @ 275 lbs
2
Derek
Halford
8:30AM CrossFit Class
3 x 3 @ 255 lbs
2
Hap
Clayton
8:30AM CrossFit Class
3 x 3 @ 255 lbs
2
Neil
Glezen
4:00 PM CrossFit
3 x 3 @ 255 lbs
3
Private
5:30 PM CrossFit
3 x 3 @ 225 lbs
4
Private
8:30AM CrossFit Class
3 x 3 @ 205 lbs
5
Darius
Nouri
9:30 AM CrossFit
3 x 3 @ 195 lbs
5
Jason
Leach
12:00 PM CrossFit
3 x 3 @ 195 lbs
6
Bob
Swadley
8:30AM CrossFit Class
3 x 3 @ 185 lbs
6
Josh
Roberts
5:30 PM CrossFit
3 x 3 @ 185 lbs
6
Lanny
Natoli
5:30 PM CrossFit
3 x 3 @ 185 lbs
6
Robert
Edwards
8:30AM CrossFit Class
3 x 3 @ 185 lbs
7
Daniel
Leatherman
5:30 AM CrossFit
3 x 3 @ 165 lbs
7
Tom
Collins
4:00 PM CrossFit
3 x 3 @ 165 lbs
7
Toni
Huber
6:30 PM CrossFit
3 x 3 @ 165 lbs
8
Danny
Eckard
5:30 AM CrossFit
3 x 3 @ 145 lbs
Happy Bday!!
8
Jim
Tuttle
9:30 AM CrossFit
3 x 3 @ 145 lbs
9
Adam
McCall
6:30 PM CrossFit
3 x 3 @ 135 lbs
9
Brent
Miller
5:30 PM CrossFit
3 x 3 @ 135 lbs
9
King
of Verdict ...
12:00 PM CrossFit
3 x 3 @ 135 lbs
9
Robert
Johnson
12:00 PM CrossFit
3 x 3 @ 135 lbs
10
Patrick
Dollak
8:30AM CrossFit Class
3 x 3 @ 115 lbs
11
Langdon
McCall
6:30 PM CrossFit
3 x 3 @ 105 lbs
11
neil
treadgold
5:30 PM CrossFit
3 x 3 @ 105 lbs
12
Drew
Callaway
9:30 AM CrossFit
3 x 3 @ 95 lbs
13
Aiden
Price
4:00 PM CrossFit
3 x 3 @ 65 lbs
14
Brady
Swadley
8:30AM CrossFit Class
3 x 3 @ 50 lbs
Female Clients
1
Alyson
Knight
4:00 PM CrossFit
3 x 3 @ 160 lbs
2
Jill
Olinger
4:00 PM CrossFit
3 x 3 @ 145 lbs
3
Katie
Tuttle
9:30 AM CrossFit
3 x 3 @ 125 lbs
4
Katie
Powell
6:30 PM CrossFit
3 x 3 @ 115 lbs
4
KATIE
Rabon
6:30 PM CrossFit
3 x 3 @ 115 lbs
5
Miranda
Morales
12:00 PM CrossFit
3 x 3 @ 105 lbs
5
Nikki
Stewart
9:30 AM CrossFit
3 x 3 @ 105 lbs
6
Private
9:30 AM CrossFit
3 x 3 @ 95 lbs
6
Susan
Sterling
5:30 AM CrossFit
3 x 3 @ 95 lbs
7
Kelly
Nouri
9:30 AM CrossFit
3 x 3 @ 85 lbs
7
Megan
Frasure
4:00 PM CrossFit
3 x 3 @ 85 lbs
8
Karina
Collins
4:00 PM CrossFit
3 x 3 @ 75 lbs
8
Linda
Royston
12:00 PM CrossFit
3 x 3 @ 75 lbs
9
Amanda
Mendez
8:30AM CrossFit Class
3 x 3 @ 65 lbs
9
Shannon
Fichter
5:30 AM CrossFit
3 x 3 @ 65 lbs
10
Catie
Hedrick
6:30 AM CrossFit
3 x 3 @ 45 lbs
11
Private
4:00 PM CrossFit
3 x 3 @ 0 lbs
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