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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/13/20 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (18/7)
Workout
3/13/20
We would like you all to know that we are keeping the gym sanitized at all times. Please make sure you wipe down any equipment you use with our disinfectant wipes provided or the spray bottles and towels. We are also sanitizing the gym floors and bathrooms daily. We've been constantly wiping the rowers, bikes, dumbbells, etc. We please ask that you take an extra minute to clean your workspace. Please do not come to the gym if you are sick. Some other preventative measures we would like to suggest are: 1) Wash your hands before and after you workout 2) Avoid touching your eyes nose and mouth 3) When you sneeze or cough please cover your nose and mouth with a tissue and wash your hands. We are doing the best we can to keep up with soap and wipes but supplies are low in the stores. We've made several trips to the stores, however supplies are limited and the wipes are completely sold out. We have lots of Lysol in the spray bottles.
Weightlifting
Front Squat
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%
*Percentages based on 1RM Front Squat
Metcon (Time)
Every 10 Minutes x 2 Rounds:
1,000/800m Row
30 DB Snatches (50/35)
50 Wallballs (20/14)
In the first round, you'll complete the three movements and rest with whatever time remains until the 10:00 on the clock
For Example: If round 1 takes you 8 minutes to complete, you'll have 2 minutes to rest until round 2
Your score today is the slower of the two rounds
Goal is to keep rounds between 6:30 - 8:30 to complete
To ensure you have some rest built in, scale it so your first round finishes at 9 minutes
Metcon
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 13, 2020
Male Clients
1
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 305 lbs
1
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 305 lbs
2
Kyle
Baker
5:30 AM CrossFit
1 x 1 @ 295 lbs
3
Private
4:00 PM CrossFit
1 x 1 @ 255 lbs
4
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 225 lbs
4
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 225 lbs
5
Jason
Denis
4:00 PM CrossFit
1 x 1 @ 215 lbs
5
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 215 lbs
5
Johnny
Quilla
9:30 AM CrossFit
1 x 1 @ 215 lbs
5
Josh
Roberts
4:00 PM CrossFit
1 x 1 @ 215 lbs
6
Al
Moody
5:30 AM CrossFit
1 x 1 @ 175 lbs
6
Joey
Hager
5:30 AM CrossFit
1 x 1 @ 175 lbs
6
Paul
Rafferty
5:30 AM CrossFit
1 x 1 @ 175 lbs
7
Jim
Tuttle
9:30 AM CrossFit
1 x 1 @ 165 lbs
8
Steve
Cada
9:30 AM CrossFit
1 x 1 @ 110 lbs
9
Tommy
Grey
5-7pm Open WOD Come When ...
1 x 1 @ 90 lbs
10
DREW
COLLINS
5-7pm Open WOD Come When ...
1 x 1 @ 0 lbs
Light day, 95# on all sets
10
Zeno
Moore
12:00 PM CrossFit
1 x 1 @ 0 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 225 lbs
2
Teeter
Miller
8:30AM CrossFit Class
1 x 1 @ 180 lbs
3
Katie
Tuttle
6:30 AM CrossFit
1 x 1 @ 160 lbs
12@120
4
Rebecca
Karner
12:00 PM CrossFit
1 x 1 @ 155 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
1 x 1 @ 145 lbs
6
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 135 lbs
7
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 115 lbs
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