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Components
Golden Girls 2
Distinguished 2
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/17/17 - 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):
51 (28/23)
Workout
1/17/17
Metcon
Golden Girls 2 (Time)
For time with a 12 minute time cap
Team of 3
Cash-in: 100 Burpees
-then-
30 snatches (Isabel)
30 Clean & Jerks (Grace)
30 Squat Cleans
RX 135/95 and Scaled 95/65
**One person working at a time
**Tag team member to step in at anytime
**You have to do the WOD in the order as it is written and you have to finish each movement before moving onto the next movement.
**Score is time it took you to finish the WOD.
** Tie breaker will be time it took to finish Isabel
make note of your Isabel time in the notes.
Metcon
Distinguished 2 (AMRAP - Reps)
10 Minute AMRAP
0-3 minutes
Max Ring MU
Max HSPU
Max Wallballs RX (20/14#) (10'/9') Scaled (20/14#) (10'/8')
-then- you have 10 seconds to get set for second half of WOD
3:10-10 minutes
Max Cal Row
Max Thrusters RX 95/65 Scaled 75/55
Dead hang
Rules for 0-3 minutes:
*One athlete working at a time
*Athletes MUST tag team member when switching
*During 0-3 minutes Athletes have to stay with the same movement they choose meaning if Athlete A is doing Ring MU then they can only continue to do Ring MU for the entire 3 minutes. You can have as many athletes as you want doing the same movement. For example Athlete A, B and C can all do Wallballs or Athlete A can do Wall-balls Athlete B does HSPU and Athlete C also does HSPU. Just remember if B and C are doing HSPU they continue to do HSPU for the entire duration of the 3 minutes tagging and switching back and forth as many times as needed for 3 minutes if at all.
*Each member does not have to do a movement if you don't want them to.
* You can have only Athlete A do ring MU the entire time if that is what you choose.
Ring MU = 25 points
HSPU = 10 points
Wallballs = 3 points
Rules for 3-10 minutes
On minute three you will start the second half of the WOD. You can have one of your athletes already sitting on the rower with it turned on and ready to go at anytime from 0-3 minutes.
**Rotate whenever and however if at all.
**Score is total Reps on the rower and # of thrusters combined with points from 0-3 minutes.
* If the dead hang comes to a rest then the person on the thrusters has to stop working.
* The rower does not have to stop working if the dead hang comes to a rest. Only the person doing thrusters has to stop and can only continue when the dead hang resumes.
* You DO NOT have to tag your partner when switching on this half of the WOD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 17, 2017
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
8:42
Burpees 3:15 Isabel 5:02
1
Derrick
Ledford
5:30 PM CrossFit
8:42
2
Josh
Roberts
5:30 PM CrossFit
10:15
Eli and Alison
3
Brandon
Hedrick
5:30 AM CrossFit
11:02
frankie, toni - we win most photogenic!
3
Private
5:30 AM CrossFit
11:02
3
Toni
Huber
5:30 AM CrossFit
11:02
4 snatches :(
4
Brent
Miller
4:00 PM CrossFit
11:33
isabel @ 7:10
4
Hap
Clayton
4:00 PM CrossFit
11:33
isabel @ 7:10
4
Neil
Glezen
4:00 PM CrossFit
11:33
isabel @ 7:10
5
Adam
McCall
6:30 PM CrossFit
8:45
Sydney and Langdon 125# back squats for all 3
5
Langdon
McCall
6:30 PM CrossFit
8:45
75# clean Sydney, Adam
6
Bryan
Rogers
5:30 PM CrossFit
9:21
modded
6
Tommy
Grey
5:30 PM CrossFit
9:21
Brian - 2 partner, 66 burpees, 10 snatches, 10 clean & jerks and ...
7
Darius
Nouri
4:00 PM CrossFit
9:46
6:13 Isabell Miranda & Warcola
8
Daniel
Leatherman
5:30 AM CrossFit
9:47
2/3, Bobby; 115#
8
Robert
Edwards
5:30 AM CrossFit
9:47
2/3; Dan; 115#
9
Zack
DeBerry
8:30AM CrossFit Class
9:48
@Home-Solo 1/2 Reps 95#
10
Danny
Eckard
5:30 AM CrossFit
9:50
95# with Justin
10
Justin
Lincoln
5:30 AM CrossFit
9:50
Scaled with Danny
11
Lanny
Natoli
4:00 PM CrossFit
10:12
Scaled 95# Myra & Eric O
12
Case
Curwood
4:00 PM CrossFit
10:17
55# drew john
12
Drew
Callaway
4:00 PM CrossFit
10:17
55#
12
Johnny
Babitz
4:00 PM CrossFit
10:17
55# case drew
13
Eric
Olinger
12:00 PM CrossFit
10:22
Bruce & Krissy Scaled
13
King
of Verdict ...
12:00 PM CrossFit
10:22
Krissy & EO Scaled
14
Bob
Swadley
8:30AM CrossFit Class
10:59
6:42 tie breaker Patrick /Patrick
14
Patrick
Dollak
8:30AM CrossFit Class
10:59
65lb on all ifts, mod burpee isabel time 6:42 bob & patrick
14
Patrick
Mizzell
8:30AM CrossFit Class
10:59
scaled w Patrick & Bob
Female Clients
1
Alyson
Knight
5:30 PM CrossFit
10:15
josh R and eli isabel 6:10
2
Sydney
Kiser
6:30 PM CrossFit
8:45
35#
3
Bree
Griswold
5:30 PM CrossFit
9:04
cara-35#
3
Cara
Castro
5:30 PM CrossFit
9:04
bree-35#
4
Jenn
Warcola
4:00 PM CrossFit
9:46
4
Miranda
Morales
4:00 PM CrossFit
9:46
isabel 6:13
5
Krissy
Jones
12:00 PM CrossFit
10:22
Bruce & EO Scaled
6
Amy
Plonk
4:00 PM CrossFit
10:38
isabel @ 6:57
6
Leslie
Auton
4:00 PM CrossFit
10:38
Amy & Amanda - thru Isabel at 6:57 -- Scaled competition WOD.
7
Amanda
Mendez
8:30AM CrossFit Class
10:55
35# snatch, 65# clean and jerk, 65# squat cleans
7
Jennifer
Harpster
8:30AM CrossFit Class
10:55
35 snatch, 65 squat clean, clean jerk
8
Lisa
Hummel
8:30AM CrossFit Class
11:00
burpees on box, cleans 35#,clean and overhead 35# and cleans 35#
9
Cambell
Vander Haar
4:00 PM CrossFit
11:50
7:46
9
Katie
Tuttle
4:00 PM CrossFit
11:50
isabel @ 7:46 campbell / rhett
10
Kelly
Nouri
8:30AM CrossFit Class
12:04
4 reps left
10
Private
8:30AM CrossFit Class
12:04
10
Nikki
Stewart
8:30AM CrossFit Class
12:04
4 Reps left, burpees 4:42
11
Lauran
Stump
6:30 PM CrossFit
12:05
2 reps short/ 55snatch/65rest
11
Shannon
Fichter
6:30 PM CrossFit
12:05
2 reps short, 55# snatch, 7:20 finish isabel
12
Hillary
Ledford
12:00 PM CrossFit
12:06
tiebreaker 8:37 took me 3:52 to do all the snatches Burpees were ...
12
Jill
Olinger
12:00 PM CrossFit
12:06
Hillary/Monica
12
Monica
Leatherman
12:00 PM CrossFit
12:06
Hillary Jill scaled
13
Lilly
STump
6:30 PM CrossFit
0:00
didnt finish. 12:00 2 reps short......35lb bar
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