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Components
Nate
Nate
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/19/19 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (20/12)
Workout
4/19/19
Tip #19 Lift Heavy Things Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
Metcon
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate
click here
RX KB is 32/24kg
Alternate WOD for Nate
20 Minute AMRAP
2 Bar MU or C2B or PU
4 DB Push Press 50/35#
8 KBS 24/16kg
Nate (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate
click here
RX KB is 32/24kg
Alternate WOD for Nate
20 Minute AMRAP
2 Bar MU or C2B or PU
4 DB Push Press 50/35#
8 KBS 24/16kg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 19, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
17 + 1
9+1 last time
2
Kyle
Baker
12:00 PM CrossFit
15 + 1
3
Brandon
Hedrick
5:30 AM CrossFit
10 + 1
1 rnd every 2 mins
3
Private
12:00 PM CrossFit
10 + 1
4
Jumpin Jack
Schneider
12:00 PM CrossFit
22 + 2
PU, 35# DB, 24KB
5
Brent
Miller
12:00 PM CrossFit
19 + 8
C2B / 35# press / 24kbs
6
Jason
Denis
4:00 PM CrossFit
19 + 0
C2B, 35#, 24KG
7
Jay
Parkhurst
5-7pm Open WOD Come When ...
16 + 6
PU’s 35lb DB & 24kg
8
Bernard
Tripp
6:30 AM CrossFit
15 + 8
C2B, 35# DB, 24 KB
9
Stephen
Kent
5:30 AM CrossFit
15 + 2
J-pu / #35 snow / 24k kbs
10
Hap
Clayton
9:30 AM CrossFit
15 + 0
c2b hspu 70lb
11
Derek
Halford
6:30 AM CrossFit
14 + 14
GHD SUs, #45 push press, 30 DUs
12
Mike
Alfred
4:00 PM CrossFit
14 + 4
C2B, 40# db
13
Derrick
Ledford
4:00 PM CrossFit
14 + 0
Sub 50# DB press for HSPU
14
Bob
Swadley
8:30AM CrossFit Class
13 + 0
PU, 50 db, 24 kb
14
Robert
Johnson
12:00 PM CrossFit
13 + 0
PUs, 35#, 16kg
15
Jason
Leach
12:00 PM CrossFit
12 + 4
BMU, HSPU,24
16
Scotty
In Route
8:30AM CrossFit Class
12 + 2
C2B/50#DB/24KG 3 failed MU
17
Darius
Nouri
8:30AM CrossFit Class
12 + 1
Mix bar mu & c2b, 24KG, 50# db
18
Heath
Dills
5-7pm Open WOD Come When ...
5 + 1
Bar MU
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
12 + 1
1
Jill
Olinger
4:00 PM CrossFit
12 + 1
2
Teeter
Miller
12:00 PM CrossFit
21 + 5
PU, 25DB, 16KB
3
Amy
Plonk
12:00 PM CrossFit
21 + 3
pull ups, 15lb push press, 16kg KB
4
Monica
Leatherman
5-7pm Open WOD Come When ...
20 + 6
PU; Rd1-5 25lb- rest 20lb dB; 16kg
5
Jacki
Collins
9:30 AM CrossFit
19 + 1
PUs-20#DB-12kgKB
6
Toni
Pate
6:30 AM CrossFit
18 + 0
10 rounds: 2 ring rows, 4 presses, 8 kB swings 8 rounds: 2 15lb s...
7
Cambell
Vander Haar
4:00 PM CrossFit
17 + 6
C2b, hspu, 24kg
8
Brittany
Miller
6:30 AM CrossFit
16 + 1
10 rounds: 2 rig rows, 15lb pressx4, 8 16kg kettleball split with...
9
Emily
Wagner
8:30AM CrossFit Class
14 + 0
16kg, 20#, PU
10
Hillary
Ledford
12:00 PM CrossFit
12 + 2
MILE CASH IN MILE CASH OUT STRICT PU W/DIP 30# DB 16K SWING
11
Shannon
Fichter
12:00 PM CrossFit
0 + 0
Lost count, strict purple band pu
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