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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/13/16 - 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):
50 (26/24)
Workout
4/13/16
Barbel Wednesday and Happy Birthday to Tommy Grey and Zack!
Weightlifting
Metcon (Time)
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Men: 155 lbs.
Women: 105 lbs.
Weightlifting
Metcon (Weight)
Alternating OTM x 20:
Odd - 5 Deadlifts
Even - 15 Box Jumps (24/20)
Start at a moderate load, and increase each round
Score is total load for example R1100#, R2 150#, R3 200#, R4 250# your score so far is 700#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 13, 2016
Male Clients
1
Joshua
Dockens
6:30 PM CrossFit
6:21
2
Erich
Cloninger
5:30 PM CrossFit
6:25
3
Neil
Glezen
8:30AM CrossFit Class
7:18
4
Colby
Wollak
5:30 AM CrossFit
7:25
5
Charles
Famulari
8:30AM CrossFit Class
7:49
5
Patrick
Mizzell
8:30AM CrossFit Class
7:49
6
Brandon
Hedrick
5:30 AM CrossFit
8:30
7
Eric
Olinger
5:30 PM CrossFit
8:50
8
Derek
Halford
9:30 AM CrossFit
9:34
9
Brent
Miller
8:30AM CrossFit Class
10:40
10
Johnny
Babitz
4:00 PM CrossFit
6:13
65#
11
Rhett
Reiser
4:00 PM CrossFit
6:26
65#
12
Chance
Gregory
6:30 PM CrossFit
7:18
115#
12
Josh
Roberts
6:30 PM CrossFit
7:18
135#
13
Private
5:30 PM CrossFit
7:31
14
Tom
Collins
5:30 PM CrossFit
8:12
115#
14
Zack
DeBerry
5:30 AM CrossFit
8:12
115#
15
Big Mike
Famulari
6:30 PM CrossFit
8:36
65lb at home with captain Crossfit
16
Stephen
Kent
5:30 AM CrossFit
8:42
17
Robert
Johnson
5:30 PM CrossFit
8:49
95lbs
18
Sean
Franklin
5:30 PM CrossFit
8:55
115#
19
Tommy
Grey
4:00 PM CrossFit
9:38
95 lbs
20
Lanny
Natoli
4:00 PM CrossFit
11:17
135
21
Darius
Nouri
8:30AM CrossFit Class
11:29
did 155# for 1.5 rounds, then 135# other half
22
Max
McClure
6:30 PM CrossFit
12:46
135# clean and jerk
23
Toni
Huber
5:30 PM CrossFit
14:11
135
Female Clients
1
Myra
Harmon
6:30 PM CrossFit
8:36
2
Jill
Olinger
6:30 PM CrossFit
9:33
3
Cambell
Vander Haar
4:00 PM CrossFit
10:46
4
Jenn
Warcola
4:00 PM CrossFit
11:11
5
Miranda
Morales
12:00 PM CrossFit
12:15
6
Megan
Frasure
4:00 PM CrossFit
13:14
7
Charlotte
Thielen
4:00 PM CrossFit
5:24
taking it easy on my legs 55#
8
Nikki
Stewart
9:30 AM CrossFit
5:39
45 lbs
9
Starr
Boler
12:00 PM CrossFit
5:52
55 lbs Not hard
10
Paxton
Cribb
8:30AM CrossFit Class
6:41
55#
11
Shannon
Fichter
5:30 AM CrossFit
6:51
#65
12
Rachelle
Farese
5:30 PM CrossFit
7:19
55#
12
Taunia
K
9:30 AM CrossFit
7:19
#55
13
Rhonda
Halford
12:00 PM CrossFit
7:43
65 lb
14
Kendra
Caruso
5:30 AM CrossFit
7:45
45#
15
Lindsey
Burton
8:30AM CrossFit Class
8:01
55#
16
Karina
Collins
4:00 PM CrossFit
8:13
65#
17
Private
8:30AM CrossFit Class
8:19
18
Lauran
Stump
6:30 PM CrossFit
9:22
55lbs
19
Katie
Powell
5:30 PM CrossFit
10:29
95lbs
20
Amanda
Vander Haar
4:00 PM CrossFit
11:25
#85
21
Cheri
Howard
5:30 PM CrossFit
0:00
4:04 pc/ pu ( shoulder)
21
Leslie
Auton
4:00 PM CrossFit
0:00
5:27 12-9-6-3 SDLHP, Hang Clean, S2O 75#
21
Stacey
Nance
6:30 PM CrossFit
0:00
Worked on comp stuff
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