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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
2/27/19 - 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):
29 (17/12)
Workout
2/27/19
Ways to get points for your team: 1) Attendance: 3 points if your entire team does the OPEN workout between Friday – Monday. ***IF YOU DO NOT ENTER YOUR SCORE IN WODIFY YOU WILL NOT GET CREDIT FOR ANYTHING*** 2) PR: 3 points if anyone on your team gets a PR in gymnastics, weights or any type of 1st time improvement. Coaches and judges will help determine these points. 3) Placement scoring for the WOD: RX Male and Female 1st – 10th place. 1st Male and Female gets 10 point down to 10th place getting 1 point. This will vary week to week depending on how many athletes do RX. 4) Placement scoring for Scaled: which means anything other than what is the RX, a different version of the workout no matter your age. Depending on how many people do Scaled the point system will vary. For example this week we only had 8 people do scaled so 1st got 3points , 2nd place 2 points and 3rd 1 point. Next week if we have majority of athletes do the scaled version, we’ll add more scoring opportunity to the scaled and reduce them from the Rx WOD. 5) Weeks 3 & 4 ONLY we will have a theme. If everyone on the team participates it is worth 5 points. Team with the most athletes at Friday Night Lights Week 3 & 4 will get bonus points. Friday Night Lights is from 5pm on……
Metcon
Metcon (4 Rounds for reps)
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing OHS (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (50/35)
Minute 4 – HS Walk Practice
Minute 5 – 12/9 Bike
***HSwalks every 5ft is a rep.***
RX
Minute 1 – 5 Pausing OHS (95/65)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 T2B + 10 Alternating DB Snatches (35/20)
Minute 4 – 2 wall walks or 10 upside down shoulder taps
Minute 5 – 12/9 Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 27, 2019
Male Clients
1
Johnny
Quilla
4:00 PM CrossFit
220 Total Reps
2
Alto
Shambles
4:00 PM CrossFit
196 Total Reps
wall walks
2
Kenny
Hastings
6:30 AM CrossFit
196 Total Reps
95# wall walks 35#
2
Todd
Mehrmann
4:00 PM CrossFit
196 Total Reps
ww...Sorry Mr. Shambles
3
Heath
Dills
12:00 PM CrossFit
0 Total Reps
95lbs OHS 35 DB Snatches, HS walks
4
Brent
Miller
4:00 PM CrossFit
228 Total Reps
scaled and more scaled... then scaled some more.
5
Jim
Tuttle
6:30 AM CrossFit
196 Total Reps
55 ohs
6
Mike
Alfred
5:30 AM CrossFit
192 Total Reps
75# OHS, 35#db, 3 strict hspu/rd
7
Ryan
Snitker
5:30 AM CrossFit
190 Total Reps
45#OHS 35# DBS No wall walks after 1st round bc of shoulder
8
Derek
Halford
6:30 AM CrossFit
188 Total Reps
Run vs. Bike/Row, GHS vs T2B, Shoulder PT
8
Derrick
Ledford
6:30 PM CrossFit
188 Total Reps
No HS walks, just practice
9
Hap
Clayton
8:30AM CrossFit Class
156 Total Reps
65lb ohs no db snatch wall walks
10
Bernard
Tripp
6:30 AM CrossFit
153 Total Reps
RX except 45# bar
11
Stephen
Kent
5:30 AM CrossFit
128 Total Reps
65 lb ohs knee up 50lb db snatch
12
Joey
Hager
6:30 AM CrossFit
121 Total Reps
13
Eric
Olinger
12:00 PM CrossFit
0 Total Reps
Fitness: 10 Pushups for HSWalks
13
Jason
Denis
5:30 PM CrossFit
0 Total Reps
5 rounds for time (knee rehab) 10 cal bike with arms only 20 sit ...
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
196 Total Reps
2
Hillary
Ledford
6:30 PM CrossFit
172 Total Reps
2ww each round
3
Shelly
Walsh
4:00 PM CrossFit
256 Total Reps
20# goblet and snatch; plank shoulder;
4
Emily
Wagner
4:00 PM CrossFit
227 Total Reps
20# Gob sq, T2B, 20# DB Snatch, plank shoulder touch
5
Jacki
Collins
5:30 AM CrossFit
212 Total Reps
45#, Knee ups, plank shoulder touches
6
Katie
Tuttle
4:00 PM CrossFit
204 Total Reps
35# OHS & strict press, plank shoulder touches (10 each side)
7
Jennifer
Eckard
9:30 AM CrossFit
164 Total Reps
35#/T2B wk/WW wk
7
Laurie
Dymes
5:30 AM CrossFit
164 Total Reps
Knee ups, plank shoulder tap
7
Miranda
Morales
8:30AM CrossFit Class
164 Total Reps
35#db 65#ohs
8
Amy
Plonk
5:30 PM CrossFit
0 Total Reps
i came. i sweated.
8
Cindy
Orr
8:30AM CrossFit Class
0 Total Reps
No idea. Was here.
8
Jenn
Warcola
8:30AM CrossFit Class
0 Total Reps
I wuz here 🤪
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