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Components
Partner rowboat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/18/17 - 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):
41 (19/22)
Workout
4/18/17
Metcon
Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Metcon
Metcon (10 Rounds for reps)
EMOMx10:
Odd: 7 T2B + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 T2B
ADV RX as written
RX sets of 5 or better 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 18, 2017
Male Clients
1
Private
5:30 AM CrossFit
16:47
1
Kyle
Baker
5:30 AM CrossFit
16:47
Frankie
2
Brandon
Hedrick
12:00 PM CrossFit
17:12
Zack Carried me!
2
Zack
DeBerry
5:30 AM CrossFit
17:12
Brandon
3
Derek
Halford
8:30AM CrossFit Class
17:30
Master P
3
Patrick
Mizzell
8:30AM CrossFit Class
17:30
Halford! Killing It
4
Adam
McCall
6:30 PM CrossFit
17:35
Colby ran it home for us!
4
Colby
Wollak
6:30 PM CrossFit
17:35
Adam rowed our boat
5
Eric
Olinger
12:00 PM CrossFit
17:46
Jill
6
Bob
Swadley
8:30AM CrossFit Class
17:47
Hap
6
Hap
Clayton
8:30AM CrossFit Class
17:47
Bob
7
Chris
Morales
4:00 PM CrossFit
18:20
Lanny
7
Lanny
Natoli
4:00 PM CrossFit
18:20
Chris M
8
Derrick
Ledford
5:30 PM CrossFit
18:36
Malachi
9
Jonathan
Austin
5:30 AM CrossFit
19:09
10
Derek
Halford
4:00 PM CrossFit
12:12
50/40/30/20/10 Chipper: SUs, BEs, Box Js, 135lb Thrusters, 135lb ...
11
malachi
mcquien
5:30 PM CrossFit
18:36
Derrick
12
Justin
Lincoln
5:30 AM CrossFit
19:09
jon
13
Stephen
Kent
5:30 AM CrossFit
21:10
jodie
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
17:46
Eric O
2
Cambell
Vander Haar
9:30 AM CrossFit
18:41
miranda!😎👌
2
Miranda
Morales
9:30 AM CrossFit
18:41
cambell great job!
3
Nikki
Stewart
8:30AM CrossFit Class
19:05
Shannon and Lisa!!
3
Shannon
Fichter
8:30AM CrossFit Class
19:05
Nikki!
4
Alyson
Knight
5:30 PM CrossFit
19:19
hillary
5
Monica
Leatherman
12:00 PM CrossFit
19:24
Partner Rhonda :-)
6
Amy
Plonk
4:00 PM CrossFit
20:05
partner Katie Tuttle
7
Amy
Plonk
9:30 AM CrossFit
20:27
partner Jenn W and Katie P
7
Jenn
Warcola
9:30 AM CrossFit
20:27
partner Amy and Katie P
8
Mary
McCall
6:30 PM CrossFit
21:35
w/Stacey-My 1st ever RX
8
Stacey
Nance
6:30 PM CrossFit
21:35
with Mary
9
Katie
Tuttle
4:00 PM CrossFit
22:05
w/amy!
10
Lauran
Stump
6:30 PM CrossFit
23:34
lilly slow rower ;-)
10
Lilly
STump
6:30 PM CrossFit
23:34
mom;)) slow hahaha mom i just jelly on a pb&J sandwhich:))
11
Ahni
Halford
9:30 AM CrossFit
24:49
amanda and angie!!!
11
Amanda
Vander Haar
9:30 AM CrossFit
24:49
Ahni & Angie
12
Lisa
Hummel
8:30AM CrossFit Class
19:05
13
Rhonda
Halford
12:00 PM CrossFit
19:24
Moinica
14
Katie
Powell
9:30 AM CrossFit
20:27
row and bike Amy and Jenn W
15
Jodie
Silver
5:30 AM CrossFit
21:10
Steve
16
Private
9:30 AM CrossFit
0:00
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