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Components
Deadlift
Detention
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/11/18 - 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):
53 (25/28)
Workout
4/11/18
Warm-up
Metcon (No Measure)
Partner Warm up
Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch
500m Row
300m Row
500m Row
Weightlifting
Deadlift (Build to a Heavy Set of 5)
Deadlift
Metcon
Detention (AMRAP - Rounds and Reps)
ADV RX
AMRAP 12:
6 Kipping HSPU
9 Deadlifts (225/155)
30 Double Unders
RX
AMRAP 12:
6 Dumbbell Strict Press (50/35)
9 Deadlifts (225/155)
30 Double Unders
Scaled
AMRAP 12:
6 Dumbbell Strict Press (35/25)
9 Deadlifts (155/105)
60 Single Unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 11, 2018
Male Clients
1
Private
4:00 PM CrossFit
1 x 5 @ 355 lbs
2
Stephen
Kent
5:30 AM CrossFit
1 x 5 @ 335 lbs
3
Dane
Sonnenberg
4:00 PM CrossFit
1 x 5 @ 325 lbs
4
Bob
Swadley
8:30AM CrossFit Class
1 x 5 @ 315 lbs
4
Hap
Clayton
8:30AM CrossFit Class
1 x 5 @ 315 lbs
5
Brent
Miller
8:30AM CrossFit Class
1 x 5 @ 275 lbs
5
Darius
Nouri
8:30AM CrossFit Class
1 x 5 @ 275 lbs
5
Eric
Olinger
12:00 PM CrossFit
1 x 5 @ 275 lbs
5
Jason
Denis
4:00 PM CrossFit
1 x 5 @ 275 lbs
5
malachi
mcquien
5:30 PM CrossFit
1 x 5 @ 275 lbs
5
Neil
Glezen
4:00 PM CrossFit
1 x 5 @ 275 lbs
5
Todd
Mehrmann
6:30 PM CrossFit
1 x 5 @ 275 lbs
6
Johnny
Quilla
4:00 PM CrossFit
1 x 5 @ 265 lbs
7
Brad
May
6:30 PM CrossFit
1 x 5 @ 225 lbs
back tight today
7
Josh
Roberts
5:30 PM CrossFit
1 x 5 @ 225 lbs
7
Scotty
In Route
8:30AM CrossFit Class
1 x 5 @ 225 lbs
7
Todd
Mashburn
9:30 AM CrossFit
1 x 5 @ 225 lbs
7
Tom
Collins
5:30 PM CrossFit
1 x 5 @ 225 lbs
8
Bernard
Tripp
6:30 AM CrossFit
1 x 5 @ 205 lbs
8
Jim
Tuttle
6:30 AM CrossFit
1 x 5 @ 205 lbs
9
Carlos
A. Canales
12:00 PM CrossFit
1 x 5 @ 175 lbs
9
Joey
Quilla
4:00 PM CrossFit
1 x 5 @ 175 lbs
10
Brady
Swadley
4:00 PM CrossFit
1 x 5 @ 135 lbs
11
sam
knight
6:30 PM CrossFit
1 x 5 @ 125 lbs
12
Brayden
Conrad
6:30 PM CrossFit
1 x 5 @ 95 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 5 @ 275 lbs
2
Jill
Olinger
4:00 PM CrossFit
1 x 5 @ 250 lbs
3
Myra
Harmon
4:00 PM CrossFit
1 x 5 @ 230 lbs
4
Katie
Powell
9:30 AM CrossFit
1 x 5 @ 215 lbs
5
Jenn
Warcola
8:30AM CrossFit Class
1 x 5 @ 210 lbs
6
Alyson
Knight
6:30 PM CrossFit
1 x 5 @ 205 lbs
7
Miranda
Morales
8:30AM CrossFit Class
1 x 5 @ 185 lbs
8
Cambell
Vander Haar
5:30 PM CrossFit
1 x 5 @ 175 lbs
8
Maddy
Fero
5:30 AM CrossFit
1 x 5 @ 175 lbs
9
Monica
Leatherman
4:00 PM CrossFit
1 x 5 @ 160 lbs
10
Jennifer
Eckard
9:30 AM CrossFit
1 x 5 @ 155 lbs
10
Private
8:30AM CrossFit Class
1 x 5 @ 155 lbs
10
Nancy
Treadgold
6:30 AM CrossFit
1 x 5 @ 155 lbs
10
Nikki
Stewart
8:30AM CrossFit Class
1 x 5 @ 155 lbs
10
Stacey
Nance
6:30 PM CrossFit
1 x 5 @ 155 lbs
11
Heather
Hovan
12:00 PM CrossFit
1 x 5 @ 145 lbs
11
Kate
Conrad
6:30 PM CrossFit
1 x 5 @ 145 lbs
11
Rhonda
Halford
6:30 AM CrossFit
1 x 5 @ 145 lbs
12
Adrianne
Glezen
4:00 PM CrossFit
1 x 5 @ 135 lbs
12
Ashley
Blinson
8:30AM CrossFit Class
1 x 5 @ 135 lbs
12
Kelly
Nouri
8:30AM CrossFit Class
1 x 5 @ 135 lbs
13
JULIA
SILVA
12:00 PM CrossFit
1 x 5 @ 105 lbs
13
Shelly
Walsh
8:30AM CrossFit Class
1 x 5 @ 105 lbs
woot! woot!
14
Laurie
Dymes
5:30 AM CrossFit
1 x 5 @ 85 lbs
15
Lisa
Hummel
6:30 AM CrossFit
1 x 5 @ 55 lbs
15
Nicol
Gonzalez
4:00 PM CrossFit
1 x 5 @ 55 lbs
16
Karina
Collins
4:00 PM CrossFit
1 x 5 @ 0 lbs
16
Jackie
Moffitt
6:30 PM CrossFit
1 x 1 @ 175 lbs
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