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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
4/20/16 - 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):
26 (13/13)
Workout
4/20/16
Happy Birthday Catie H!
Warm-up
Metcon (2 Rounds for reps)
Tabata
Hollow Rock
Tabata
sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
50m Prowler Push (90/45#)
50m Farmers Carry 24/16kg
200m Run
*split the teams evenly but ideally into teams of 4. Each athlete completes a full round and switches once they finish the run.
Each Station is worth 1 Rep at the end of the WOD if you make it more than halfway the rep will count.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 20, 2017
Male Clients
1
Langdon
McCall
5:30 PM CrossFit
210 Total Reps
2
Eric
Olinger
12:00 PM CrossFit
206 Total Reps
3
Tom
Collins
5:30 PM CrossFit
179 Total Reps
4
David
Fero
9:30 AM CrossFit
175 Total Reps
5
Eli
Joy
8:30AM CrossFit Class
173 Total Reps
6
Jason
Leach
12:00 PM CrossFit
160 Total Reps
7
Bob
Swadley
8:30AM CrossFit Class
149 Total Reps
8
Private
5:30 AM CrossFit
145 Total Reps
9
malachi
mcquien
9:30 AM CrossFit
130 Total Reps
10
Chance
Gregory
5:30 PM CrossFit
50 Total Reps
11
Toni
Huber
6:30 PM CrossFit
88 Total Reps
11
Zack
DeBerry
5:30 AM CrossFit
88 Total Reps
Hollow Rocks were sketchy
12
Matt
McCall
5:30 AM CrossFit
81 Total Reps
Female Clients
1
Jill
Olinger
8:30AM CrossFit Class
204 Total Reps
2
Jenn
Warcola
9:30 AM CrossFit
165 Total Reps
3
Leslie
Auton
6:30 PM CrossFit
162 Total Reps
4
Stacey
Nance
6:30 PM CrossFit
125 Total Reps
5
Lauran
Stump
6:30 PM CrossFit
120 Total Reps
5
Samantha
Demer
6:30 PM CrossFit
120 Total Reps
6
Myra
Harmon
8:30AM CrossFit Class
92 Total Reps
7
Amy
Plonk
5:30 AM CrossFit
0 Total Reps
What do you mean we have to count the reps? It's 5:30am! I did RX...
8
Lilly
STump
6:30 PM CrossFit
100000101 Total Reps
9
April
Murray
6:30 PM CrossFit
90 Total Reps
10
APOLENA
CROCKETT
8:30AM CrossFit Class
0 Total Reps
10
Karina
Collins
5:30 PM CrossFit
0 Total Reps
rowing
10
Shannon
Fichter
5:30 AM CrossFit
0 Total Reps
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