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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/14/18 - 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):
45 (25/20)
Workout
3/14/18
Metcon
Metcon (4 Rounds for reps)
ADV RX
EMOM x 20 (4 Rounds):
Min 1: 15/12 Calorie Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 15/12 Calorie Row
Min 4: 10 C2B
Min 5: Rest
RX
1st: 15/12 Calorie Bike
2nd: 5 DL (225/155) + 5 HSPU
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Scaled
1st: 15/12 Calorie Bike
2nd: 7 DL (155/105) + 7 DB Push Press (50/35)
3rd: 15/12 Calorie Row
4th: 10 Pull-Ups
5th: Rest
Each round is worth:
Male 54
Female 48
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Whiteboard:
Wednesday, March 14, 2018
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
216 Total Reps
1
Hap
Clayton
9:30 AM CrossFit
216 Total Reps
1
Derrick
Ledford
5:30 PM CrossFit
216 Total Reps
2
Private
4:00 PM CrossFit
199 Total Reps
3
Josh
Roberts
5:30 PM CrossFit
195 Total Reps
4
Johnny
Quilla
4:00 PM CrossFit
200 Total Reps
5
Alto
Shambles
8:30AM CrossFit Class
198 Total Reps
6
Justin
Lincoln
6:30 AM CrossFit
175 Total Reps
7
Jim
Tuttle
6:30 AM CrossFit
161 Total Reps
8
Brent
Miller
5:30 PM CrossFit
216 Total Reps
8
Jumpin Jack
Schneider
4:00 PM CrossFit
216 Total Reps
9
Todd
Mehrmann
6:30 PM CrossFit
215 Total Reps
Scaled
10
Eric
Olinger
12:00 PM CrossFit
210 Total Reps
155#
11
Kevin
Watters
5:30 AM CrossFit
209 Total Reps
11
Marcio
Lima
5:30 PM CrossFit
209 Total Reps
12
Andy
Pridmore
6:30 PM CrossFit
205 Total Reps
scaled; 35lb dumbell
13
Neil
Glezen
12:00 PM CrossFit
204 Total Reps
185
14
Daniel
Leatherman
5:30 AM CrossFit
200 Total Reps
185# DL/pushups
15
Joey
Quilla
4:00 PM CrossFit
192 Total Reps
12 cal. bike and row
15
Patrick
Dollak
8:30AM CrossFit Class
192 Total Reps
145lb dead lift, 20lb d.b. press
16
Todd
Mashburn
9:30 AM CrossFit
187 Total Reps
135#DL, 20 ring rows, 20 pushups, 30# DB press
17
Ken
Buckstad
5:30 AM CrossFit
167 Total Reps
18
Lanny
Natoli
5:30 PM CrossFit
166 Total Reps
155
19
Derek
Halford
8:30AM CrossFit Class
163 Total Reps
20
Brayden
Conrad
6:30 PM CrossFit
161 Total Reps
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
192 Total Reps
2
Myra
Harmon
4:00 PM CrossFit
168 Total Reps
3
Jenn
Warcola
8:30AM CrossFit Class
150 Total Reps
4
Katie
Powell
6:30 PM CrossFit
192 Total Reps
5
Kimberley
Ross
6:30 PM CrossFit
204 Total Reps
6
Cambell
Vander Haar
12:00 PM CrossFit
200 Total Reps
185
7
Hillary
May
6:30 PM CrossFit
198 Total Reps
85# dl, 20#db, jumping pu
8
Katie
Tuttle
4:00 PM CrossFit
185 Total Reps
85#dl, 20#dbs, ring rows
9
Rhonda
Halford
12:00 PM CrossFit
180 Total Reps
best guess
10
Ashley
Blinson
8:30AM CrossFit Class
174 Total Reps
85# DL 15#DB RR
11
Private
8:30AM CrossFit Class
172 Total Reps
12
MELISSA
WOODS
5:30 AM CrossFit
171 Total Reps
13
Krissy
Jones
8:30AM CrossFit Class
170 Total Reps
105dl, 20 pp, rr
14
Jennifer
Eckard
9:30 AM CrossFit
163 Total Reps
105/25#/bar rocks
15
Amy
Plonk
4:00 PM CrossFit
153 Total Reps
scaled 25lb DB
16
Nancy
Treadgold
6:30 AM CrossFit
148 Total Reps
25#db press, work on pull ups
17
Miranda
Morales
8:30AM CrossFit Class
145 Total Reps
c2b & 135
18
Maggie
Gaspar
5:30 PM CrossFit
141 Total Reps
19
Lauran
Stump
4:00 PM CrossFit
134 Total Reps
105; 25db; pu
20
Emily
Wagner
5:30 PM CrossFit
0 Total Reps
I have no idea!!!
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