Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Metcon

Settings

Workout

3/21/17

This Saturday get accurate measurements of your body fat % and lean mass, a reference table showing you where you are and where you should be, calculations of your resting metabolic rate and total caloric burn.... all for only $45. Sign up below: This is open to the public so invite your friends. Saturday https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31612807759?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text Sunday https://www.eventbrite.com/e/crossfit-allegiance-body-composition-testing-tickets-31614772636?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

Metcon

Metcon (Time)

ADV RX
25-20-15-10-5 of: Hang Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: DU

RX
KBS in place of snatch 24/16kg

Scaled: DU is one to one

Metcon

Metcon (6 Rounds for reps)

EMOMx6:
8 DB Thrusters (50s/35s)
Scaled: (35/20)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 21, 2017

Male Clients

1

Erich
Cloninger

5:30 PM CrossFit

13:19

2

Hap
Clayton

4:00 PM CrossFit

13:38

3

Derek
Halford

4:00 PM CrossFit

13:40

did 10 situps too many

4

Brandon
Hedrick

5:30 AM CrossFit

15:36

5

Private

5:30 PM CrossFit

16:26

6

Darius
Nouri

8:30AM CrossFit Class

16:47

7

Eric
Olinger

5:30 PM CrossFit

18:00

8

Brent
Miller

8:30AM CrossFit Class

18:30

9

Derrick
Ledford

5:30 PM CrossFit

18:44

5 weeks no DU got me today

10

Patrick
Mizzell

8:30AM CrossFit Class

19:25

DUs good today!

11

Neil
Glezen

4:00 PM CrossFit

19:56

12

Zack
DeBerry

5:30 AM CrossFit

20:20

13

Chance
Gregory

6:30 PM CrossFit

16:08

14

Johnny
Babitz

4:00 PM CrossFit

12:23

16kg kbs SU

15

Chris
Morales

8:30AM CrossFit Class

13:06

ADV RX w/ Singles

16

Lanny
Natoli

4:00 PM CrossFit

15:11

75#, Mostly singles

17

malachi
mcquien

5:30 PM CrossFit

15:38

Singles

18

King
of Verdict ...

12:00 PM CrossFit

17:37

16 kg, DU for time

19

Josh
Roberts

5:30 PM CrossFit

18:08

Singles & Dubs

20

Bob
Swadley

8:30AM CrossFit Class

18:18

1/2 DU. 24 kbs

21

Hank
Parker Jr

8:30AM CrossFit Class

20:35

singles

Female Clients

1

Myra
Harmon

4:00 PM CrossFit

13:23

2

Alyson
Knight

4:00 PM CrossFit

14:24

3

Jenn
Warcola

4:00 PM CrossFit

17:27

4

Monica
Leatherman

12:00 PM CrossFit

18:11

5

Private

8:30AM CrossFit Class

24:06

6

Kelly
Nouri

8:30AM CrossFit Class

11:15

16kg singles

7

Katie
Tuttle

4:00 PM CrossFit

11:23

kbs and singles

8

Nikki
Stewart

8:30AM CrossFit Class

13:02

16 kb, singles

9

Rhonda
Halford

12:00 PM CrossFit

13:39

12 kb, singles

10

Melissa
Holden

4:00 PM CrossFit

15:18

12kg KB, singles

11

Cambell
Vander Haar

12:00 PM CrossFit

15:28

75#, singles/doubles

12

Nancy
Treadgold

5:30 PM CrossFit

15:36

12kg kb Singles

13

Lisa
Hummel

8:30AM CrossFit Class

16:20

12# kb bike inplace of DU

14

linda
collins

6:30 PM CrossFit

16:30

8lb kettle bell swings Single unders

15

Adrianne
Glezen

4:00 PM CrossFit

17:05

8kg, singles

16

Alyssa
Dias

12:00 PM CrossFit

17:18

#55 snatch, SU, du until 60, singles after

17

Jodie
Silver

8:30AM CrossFit Class

17:20

Singles

18

Amanda
Mendez

8:30AM CrossFit Class

19:23

35# snatches; singles x2

19

Amy
Plonk

4:00 PM CrossFit

20:15

55lbs snatch and sit ups some DUs and singles

20

Ahni
Halford

9:30 AM CrossFit

20:59

12kg kb, singles, scaled sittups

21

jamie
clark

8:30AM CrossFit Class

21:00

12 kbs singles

22

Kendra
Caruso

9:30 AM CrossFit

21:29

35# snatch singles

23

Savannah
Rhyne

6:30 PM CrossFit

22:35

Singles everything else rx

24

Leslie
Auton

5:30 PM CrossFit

0:00

12:20 - 16kg KBS and Sit ups - no DU or SU - coached and watched ...