Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/11/19 - 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):
31 (17/14)
Workout
4/11/19
Tip # 11 Take Vitamin D3 If You Don't Get Much Sun According to data about 41.6% of the US population is deficient in this critical vitamin. If adequate sun exposure is not an option for you (15-30min everyday), then supplementing with vitamin D has been shown to have numerous benefits for health. This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.
Metcon
Metcon (Time)
3 Rounds
50 Single DB OH Walking Lunge 50/35#
30 Weighted Sit-Ups 50/35#
10 RDL's 115/80
You can anchor your feet on the sit-ups
Mobility
Metcon (No Measure)
1 minute in each position:
Child's pose
couch stretch
pigeon stretch
butterfly
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 11, 2019
Male Clients
1
Johnny
Quilla
12:00 PM CrossFit
13:27
2
Derrick
Ledford
9:30 AM CrossFit
15:32
3
Alto
Shambles
8:30AM CrossFit Class
17:59
4
Kenny
Hastings
6:30 PM CrossFit
18:00
5
Jesse
Patterson
5:30 PM CrossFit
9:43
10 lb dumbell and situps
6
Eli
McCall
6:30 PM CrossFit
11:53
10lb 50 lunges, 10lb 30 situps, 45lb RDLs
7
Joey
Hager
4:00 PM CrossFit
16:17
20lbs foe situp 35 for lungs
8
Evan
Mason
12:00 PM CrossFit
16:41
25# Shoulder Lunge 25# Sit-Up 115# RDL
9
Jason
Leach
12:00 PM CrossFit
16:46
10
Brayden
Conrad
4:00 PM CrossFit
17:04
11
Ryan
Snitker
4:00 PM CrossFit
17:55
(5:30 am) 35#DBs farmer carry lunges 50#sit ups 115# RDL
12
Josh
Roberts
5:30 PM CrossFit
18:10
35# & 25#
13
Stephen
Kent
5:30 AM CrossFit
18:24
#35 shoulder lunge. #30 su. #115 dl
14
Chris
Morales
9:30 AM CrossFit
18:29
50#FCLNG; 35#SU; 135#RDL
15
Derek
Halford
8:30AM CrossFit Class
18:54
alternating DB, #50lb right /#8lb left
16
Private
5:30 AM CrossFit
19:07
17
Chris
Hemrick
8:30AM CrossFit Class
0:00
2 rounds
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
12:49
2
Jenn
Warcola
9:30 AM CrossFit
16:25
3
Miranda
Morales
8:30AM CrossFit Class
18:49
4
Hillary
Ledford
9:30 AM CrossFit
19:49
5
Lisa
Brisbane
5:30 PM CrossFit
10:55
20lb Lunges & Situps; 55lb RDL
6
Private
5:30 PM CrossFit
12:00
7
stevi
harmon
4:00 PM CrossFit
13:13
8
JULIA
SILVA
9:30 AM CrossFit
14:57
9
Lauran
Stump
5:30 AM CrossFit
15:11
Scaled-oh my legs
10
Nikki
Stewart
8:30AM CrossFit Class
15:14
20 db 80 dl
11
Cambell
Vander Haar
4:00 PM CrossFit
15:53
35#
12
Jennifer
Taylor
9:30 AM CrossFit
16:39
1st round 15# DB, second round no weight
13
Brandy
Hagler
12:00 PM CrossFit
16:46
Rx dl 15lbs lunges
14
Kate
Conrad
4:00 PM CrossFit
22:12
1st round 35#, 2nd round 30# for half then no weight, 3rd round n...
Loading...
Powered By Wodify