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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/7/17 - 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):
57 (29/28)
Workout
4/7/17
Core work
Metcon (No Measure)
3 Rounds
Min 1: 15 sec L-sit on the rings
Min 2: 15 GHDS
Min 3: 15 Sit-ups
Scaling options
Sit-ups
Weighted sit-ups
Leg lifts
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Teams of 3:
7 KBS (32/24kg)
7 Box Jumps (24/20″)
10m Shuttle Sprint
7 Burpees
10m Shuttle Sprint
ADV RX as written
RX 24/16kg
Each 10m shuttle sprint is one rep (sprint down do your 7 Burpees and sprint 10m back)
Partners complete full round then switch.
The 3 person team WODs allows for high intensity that we can put into each round. :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 07, 2017
Male Clients
1
Jason
Leach
12:00 PM CrossFit
25 + 16
Colby, Derrick, Neil
1
Derrick
Ledford
12:00 PM CrossFit
25 + 16
Colby, Jason. Neil and I went together
2
Darius
Nouri
8:30AM CrossFit Class
24 + 14
Wifey & Derek. Nice work!
2
Derek
Halford
8:30AM CrossFit Class
24 + 14
The Nouri's
3
Toni
Huber
5:30 PM CrossFit
23 + 14
eric o tom
4
Donald
Stewart
12:00 PM CrossFit
21 + 16
Nikki and Hillary
5
Brandon
Hedrick
5:30 AM CrossFit
21 + 15
Chris/Kyle good work!
5
Chris
Morales
5:30 AM CrossFit
21 + 15
Kyle & Brandon almost killed me.
5
Kyle
Baker
5:30 AM CrossFit
21 + 15
Brandon&Chris
6
Eric
Olinger
9:30 AM CrossFit
21 + 7
Rhonda/Ahni
7
Daniel
Leatherman
5:30 AM CrossFit
20 + 21
7
Zack
DeBerry
5:30 AM CrossFit
20 + 21
Dan/Justin
8
Bob
Swadley
8:30AM CrossFit Class
18 + 6
Patrick and Jennifer killed it
8
Patrick
Mizzell
8:30AM CrossFit Class
18 + 6
Bob & Harpster...killing it!
9
Eric
Olinger
5:30 PM CrossFit
23 + 14
Toni and Tom
9
Tom
Collins
5:30 PM CrossFit
23 + 14
Toni and Eric O
10
Justin
Lincoln
5:30 AM CrossFit
20 + 21
Zach and Dan
11
Adam
McCall
6:30 PM CrossFit
16 + 14
Stacy and Lauren
12
malachi
mcquien
4:00 PM CrossFit
6 + 14
JUST...a lot of reps...
13
King
of Verdict ...
12:00 PM CrossFit
22 + 4
16kg KBS, Marcio, Melissa
13
Marcio
Lima
12:00 PM CrossFit
22 + 4
Melissa and Bruce
14
Stephen
Kent
5:30 AM CrossFit
21 + 15
speedy shannon & krush it kendra
15
Aiden
Price
4:00 PM CrossFit
20 + 13
Johnny christian womens rx
15
Christian
Howard
4:00 PM CrossFit
20 + 13
aiden johnny womans rx
15
Johnny
Babitz
4:00 PM CrossFit
20 + 13
christian Aiden womens RX with 24In box jumps
16
Drew
Callaway
4:00 PM CrossFit
19 + 15
12kg rhett and ty
16
Ty
Callaway
4:00 PM CrossFit
19 + 15
24# KB, DREW RHETT
17
Bernard
Tripp
6:30 AM CrossFit
18 + 16
16 kg KBS
17
Jim
Tuttle
6:30 AM CrossFit
18 + 16
16# kbs Tim/Bernard
Female Clients
1
Jenn
Warcola
4:00 PM CrossFit
22 + 0
Jill and Miranda :)
1
Jill
Olinger
4:00 PM CrossFit
22 + 0
Miranda and Jenn
1
Miranda
Morales
4:00 PM CrossFit
22 + 0
Jill and Jenn
2
Hillary
Ledford
12:00 PM CrossFit
21 + 16
3
Leslie
Auton
5:30 PM CrossFit
15 + 5
Nancy and StacyQuilla!!! And Avery...😊
4
Kelly
Nouri
8:30AM CrossFit Class
24 + 14
Darius & Derek : )
5
Private
12:00 PM CrossFit
22 + 4
6
Nikki
Stewart
12:00 PM CrossFit
21 + 16
Donnie and Hillary rocked
7
Amanda
Mendez
8:30AM CrossFit Class
16 + 4
8
Kendra
Caruso
5:30 AM CrossFit
15 + 11
shannon steve
8
Shannon
Fichter
5:30 AM CrossFit
15 + 11
Kendra, Steve!
9
Amy
Plonk
4:00 PM CrossFit
14 + 0
meg partner
10
April
Murray
6:30 PM CrossFit
22 + 7
Lilly and Samantha: step ups and 8kg 3 instead of 7
10
Lilly
STump
6:30 PM CrossFit
22 + 7
8kb; april and samantha
10
Samantha
Demer
6:30 PM CrossFit
22 + 7
Lilly/April: 8kg KB/step ups 3 instead of 7
11
Private
4:00 PM CrossFit
22 + 0
12
Ahni
Halford
9:30 AM CrossFit
21 + 7
Rhonda/Eric step ups
12
Rhonda
Halford
9:30 AM CrossFit
21 + 7
Ahni and Eric O Step ups
13
Lauran
Stump
6:30 PM CrossFit
16 + 14
12kb- StaceyAdam
13
Stacey
Nance
6:30 PM CrossFit
16 + 14
with Lauran and Adam
14
jamie
clark
8:30AM CrossFit Class
16 + 4
step ups 16 kg
14
Krissy
Jones
8:30AM CrossFit Class
16 + 4
step ups
15
Nancy
Treadgold
5:30 PM CrossFit
15 + 5
Leslie and Stacy 12# Kb (16# for last round woo hoo) step ups
16
Alyssa
Dias
4:00 PM CrossFit
14 + 0
15 mins Jen Taylor
16
Megan
Frasure
4:00 PM CrossFit
14 + 0
Thanks Amy! 15 min
17
Catie
Hedrick
6:30 AM CrossFit
13 + 21
Lisa; 12kg
17
Lisa
Hummel
6:30 AM CrossFit
13 + 21
Catie, kb 12kg
18
Jennifer
Taylor
4:00 PM CrossFit
7 + 0
Alyssa partner
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