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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/31/16 - CrossFit Allegiance
Class
(All)
5:30 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):
22 (13/9)
Workout
3/31/16
Weightlifting
Overhead Squat (5x2 climbing)
Overhead Squat
3 second pause at the bottom. Yes it can be off the rack.
Metcon
Metcon (Time)
2 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 31, 2016
Male Clients
1
Kyle
Baker
5:30 AM CrossFit
1 x 2 @ 245 lbs
2
Colby
Wollak
5:30 PM CrossFit
1 x 2 @ 235 lbs
3
Charles
Famulari
5:30 PM CrossFit
1 x 2 @ 215 lbs
95 135 185 205 215
4
Jordan
Propst
5:30 PM CrossFit
1 x 2 @ 205 lbs
5
Derrick
Ledford
5:30 PM CrossFit
1 x 2 @ 195 lbs
135,165,175,185,195
6
Zack
DeBerry
5:30 AM CrossFit
1 x 2 @ 125 lbs
75,85,95,105,115,125
7
Trent
Hovis
5:30 PM CrossFit
2 x 2 @ 115 lbs
7
Derek
Halford
8:30AM CrossFit Class
1 x 1 @ 115 lbs
8
Big Mike
Famulari
8:30AM CrossFit Class
1 x 3 @ 95 lbs
front squat
9
Private
8:30AM CrossFit Class
1 x 2 @ 80 lbs
10
Tommy
Grey
5:30 PM CrossFit
1 x 2 @ 75 lbs
11
Chance
Gregory
6:30 PM CrossFit
1 x 2 @ 65 lbs
12
Max
McClure
6:30 PM CrossFit
5 x 2 @ 45 lbs
Female Clients
1
Brittany
Bowden
6:30 PM CrossFit
1 x 1 @ 125 lbs
65,85,105,115
2
Private
8:30AM CrossFit Class
1 x 2 @ 105 lbs
3
Katie
Powell
8:30AM CrossFit Class
1 x 1 @ 95 lbs
55, 65, 85, 90, 95
4
Jenn
Warcola
8:30AM CrossFit Class
1 x 2 @ 85 lbs
5
Leslie
Auton
5:30 PM CrossFit
1 x 2 @ 75 lbs
6
Jennifer
Taylor
5:30 PM CrossFit
1 x 2 @ 65 lbs
7
Starr
Boler
8:30AM CrossFit Class
1 x 2 @ 45 lbs
15 to 45 by 5
8
Ahni
Halford
8:30AM CrossFit Class
1 x 3 @ 40 lbs
9
Lauran
Stump
6:30 PM CrossFit
1 x 1 @ 0 lbs
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