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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/20/18 - 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):
37 (17/20)
Workout
3/20/18
Happy belated Birthday Greg!
Weightlifting
Front Squat (Heavy Single Pausing)
Front Squat
Metcon
Metcon (4 Rounds for reps)
4 Rounds, On The 4:00:
18/14 Calorie Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)
Ex...
R1 0-4
R2 4-8
R3 8-12
R4 12-16
each round is worth
Men 45
women 41
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, March 20, 2018
Male Clients
1
Private
5:30 PM CrossFit
1 x 1 @ 315 lbs
2
Colby
Wollak
4:00 PM CrossFit
1 x 1 @ 275 lbs
3
Private
5:30 AM CrossFit
1 x 1 @ 255 lbs
4
Rico
McCorkle
5:30 PM CrossFit
1 x 1 @ 245 lbs
4
Todd
Mehrmann
4:00 PM CrossFit
1 x 1 @ 245 lbs
5
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 240 lbs
6
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 225 lbs
6
Donald
Stewart
5:30 PM CrossFit
1 x 1 @ 225 lbs
6
Jonathan
Austin
5:30 AM CrossFit
1 x 1 @ 225 lbs
7
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 205 lbs
7
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 205 lbs
7
Johnny
Quilla
4:00 PM CrossFit
1 x 1 @ 205 lbs
7
Neil
Glezen
4:00 PM CrossFit
1 x 1 @ 205 lbs
8
Todd
Mashburn
9:30 AM CrossFit
1 x 1 @ 135 lbs
9
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 115 lbs
10
sam
knight
5:30 PM CrossFit
1 x 1 @ 85 lbs
11
Banks
Towson
4:00 PM CrossFit
1 x 1 @ 45 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 215 lbs
2
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 170 lbs
3
Alyson
Knight
5:30 PM CrossFit
1 x 2 @ 165 lbs
3
Leslie
Auton
6:30 AM CrossFit
1 x 1 @ 165 lbs
Coaching class - ran out of time so I didn't finish getting heavy...
4
Emma
Fitzsimmons
5:30 PM CrossFit
1 x 1 @ 150 lbs
4
Jennifer
Eckard
12:00 PM CrossFit
1 x 1 @ 150 lbs
5
Katie
Powell
9:30 AM CrossFit
1 x 1 @ 145 lbs
6
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 135 lbs
7
Maddy
Fero
5:30 AM CrossFit
1 x 1 @ 125 lbs
8
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 115 lbs
9
Private
8:30AM CrossFit Class
1 x 1 @ 110 lbs
10
Hillary
May
6:30 AM CrossFit
1 x 1 @ 105 lbs
10
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 105 lbs
10
Nikki
Stewart
5:30 PM CrossFit
1 x 1 @ 105 lbs
Took it easy
11
Angie
Clayton
9:30 AM CrossFit
1 x 1 @ 100 lbs
11
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 100 lbs
12
Jennifer
Pridmore
6:30 PM CrossFit
1 x 1 @ 85 lbs
3 sec pause
13
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 75 lbs
14
Ashley
Blinson
8:30AM CrossFit Class
1 x 1 @ 55 lbs
15
Lisa
Hummel
6:30 AM CrossFit
1 x 1 @ 0 lbs
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