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Components
Under Pressure
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
3/6/18 - 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):
60 (30/30)
Workout
3/6/18
Metcon
Under Pressure (Time)
ADV RX
For Time:
100-80-60-40-20: DU
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
RX
100-80-60-40-20: Single Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (105/75)
For Example R1 is 100 DU, 50 situps, 25 DL
Skill Work
Metcon (No Measure)
14 min Recovery Bike
Every 2 min Complete 1 Set of Kipping HSPUs (25-30% of Max Set)
use all the bikes if needed
RX Strict press 25-30% of 1RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 06, 2018
Male Clients
1
Erich
Cloninger
5:30 PM CrossFit
11:29
2
Eli
Joy
5:30 PM CrossFit
11:43
2
Derrick
Ledford
5:30 PM CrossFit
11:43
3
Colby
Wollak
5:30 PM CrossFit
12:19
4
Hap
Clayton
8:30AM CrossFit Class
12:21
5
Derek
Halford
8:30AM CrossFit Class
12:39
6
Private
5:30 PM CrossFit
14:10
7
Darius
Nouri
8:30AM CrossFit Class
14:37
8
Josh
Roberts
5:30 PM CrossFit
15:24
9
Eric
Olinger
12:00 PM CrossFit
16:23
10
Neil
Glezen
6:30 AM CrossFit
17:05
11
Jonathan
Austin
5:30 AM CrossFit
17:55
12
Brent
Miller
8:30AM CrossFit Class
18:14
13
Alto
Shambles
8:30AM CrossFit Class
19:29
14
Patrick
Mizzell
8:30AM CrossFit Class
20:41
15
Jason
Denis
4:00 PM CrossFit
8:19
16
Lanny
Natoli
4:00 PM CrossFit
9:36
17
Robert
Foschi
6:30 PM CrossFit
11:03
about 50 doubles
18
Bob
Swadley
4:00 PM CrossFit
11:48
started doubles, bailed round 2
19
King of
Verdict Ridge
12:00 PM CrossFit
12:11
20
Toni
Huber
5:30 PM CrossFit
13:09
21
Danny
Eckard
6:30 AM CrossFit
13:13
22
Andy
Pridmore
4:00 PM CrossFit
13:21
155 DL
23
Stephen
Kent
5:30 AM CrossFit
14:05
155 dl
24
Jim
Tuttle
6:30 AM CrossFit
14:42
25
Scotty
In Route
6:30 AM CrossFit
15:22
14 min bike, 95# SP 7 sets
26
malachi
mcquien
6:30 PM CrossFit
16:27
27
Ryan
Walsh
4:00 PM CrossFit
18:20
28
Justin
Lincoln
5:30 AM CrossFit
19:40
still workin du
29
Todd
Mashburn
9:30 AM CrossFit
0:00
15:45 First Day
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
9:46
2
Myra
Harmon
4:00 PM CrossFit
10:44
3
Cambell
Vander Haar
4:00 PM CrossFit
13:00
4
Maddy
Fero
5:30 AM CrossFit
13:55
5
Monica
Leatherman
12:00 PM CrossFit
16:33
6
Miranda
Morales
4:00 PM CrossFit
17:49
7
Jackie
Moffitt
6:30 PM CrossFit
19:52
Du were not my friend tonight
8
Private
8:30AM CrossFit Class
20:56
9
Nikki
Stewart
5:30 PM CrossFit
9:30
10
Jennifer
Pridmore
6:30 PM CrossFit
11:20
11
Adrianne
Glezen
4:00 PM CrossFit
11:23
12
Susan
Sterling
5:30 AM CrossFit
11:48
13
Alyson
Denis
4:00 PM CrossFit
12:02
13
Shannon
Fichter
6:30 PM CrossFit
12:02
14
Lauran
Stump
6:30 PM CrossFit
13:09
15
Maggie
Gaspar
4:00 PM CrossFit
13:47
85# dl
16
Pam
Floberg
6:30 PM CrossFit
13:59
75#
17
Krissy
Jones
12:00 PM CrossFit
16:04
18
Shelly
Walsh
4:00 PM CrossFit
17:03
SU's; 75# deadlifts!! =)
19
Emma
Fitzsimmons
5:30 PM CrossFit
10:57
20
Leslie
Auton
5:30 PM CrossFit
12:08
RX weight, bike in stead of DU 1:30, 1:15, 1:0, :45, :30 bike
21
Katie
Tuttle
4:00 PM CrossFit
14:15
50-40-30-20-10 air squat 25-20-15-10-5 ring rows 13-10-8-5-3 dead...
22
Jennifer
Eckard
12:00 PM CrossFit
14:41
105#, worked on DUs
23
Katie
Powell
9:30 AM CrossFit
15:09
rx weight...du skill work
24
Rhonda
Halford
6:30 AM CrossFit
16:01
du and single 95 lb dl
25
Nancy
Treadgold
6:30 AM CrossFit
16:27
bike for DU bad foot RX weight
26
Lisa
Hummel
6:30 AM CrossFit
16:37
bike. bent over rows 45#
27
Amanda
Vander Haar
4:00 PM CrossFit
16:46
#85, DU for 40&20
28
Laurie
Dymes
5:30 AM CrossFit
18:28
55#
29
Meghan
Dymes
5:30 AM CrossFit
19:01
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