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Components
Squat Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/3/17 - 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):
46 (23/23)
Workout
5/3/17
Weightlifting
Squat Clean (1x1)
Squat Clean
Work up to a heavy squat clean
Metcon
Metcon (Time)
21 - 15 - 9
Kettlebell Swings 32/24kg
400m run
directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run
ADV RX as written
RX 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 03, 2017
Male Clients
1
Kyle
Baker
6:30 PM CrossFit
1 x 1 @ 305 lbs
2
Derek
Halford
8:30AM CrossFit Class
1 x 1 @ 275 lbs
3
Eli
Joy
8:30AM CrossFit Class
1 x 1 @ 255 lbs
30lb PR!
4
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 225 lbs
5
Private
5:30 AM CrossFit
1 x 1 @ 205 lbs
6
Chris
Morales
5:30 PM CrossFit
1 x 1 @ 195 lbs
7
Bill
Knight
6:30 PM CrossFit
1 x 1 @ 185 lbs
power clean 75# squat clean
7
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 185 lbs
7
Tom
Collins
4:00 PM CrossFit
1 x 1 @ 185 lbs
8
Jonathan
Austin
5:30 AM CrossFit
1 x 1 @ 175 lbs
8
Zack
DeBerry
5:30 AM CrossFit
1 x 1 @ 175 lbs
9
Chance
Gregory
6:30 PM CrossFit
1 x 1 @ 165 lbs
9
David
Fero
5:30 PM CrossFit
1 x 1 @ 165 lbs
9
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 165 lbs
9
King
of Verdict ...
5:30 PM CrossFit
1 x 1 @ 165 lbs
used weight belt
10
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 145 lbs
11
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 135 lbs
did not try for max
11
Justin
Lincoln
5:30 AM CrossFit
1 x 1 @ 135 lbs
11
Tommy
Grey
5:30 PM CrossFit
1 x 1 @ 135 lbs
Tactical error to do the WOD w/ squat cleans first.
12
Tim
Bain
6:30 AM CrossFit
1 x 1 @ 125 lbs
13
Adam
McCall
6:30 PM CrossFit
1 x 1 @ 95 lbs
14
Jonah
Johnston
4:00 PM CrossFit
1 x 1 @ 65 lbs
15
Derrick
Ledford
6:30 PM CrossFit
1 x 1 @ 0 lbs
#285 power clean
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 185 lbs
2
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 165 lbs
3
Myra
Harmon
6:30 PM CrossFit
1 x 1 @ 150 lbs
4
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 135 lbs
4
Jennifer
Taylor
12:00 PM CrossFit
1 x 1 @ 135 lbs
4
Katie
Powell
5:30 PM CrossFit
1 x 1 @ 135 lbs
31 weeks :)
5
Leslie
Auton
6:30 PM CrossFit
1 x 1 @ 130 lbs
6
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 125 lbs
6
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 125 lbs
7
Stacey
Nance
6:30 PM CrossFit
1 x 1 @ 120 lbs
8
Amy
Plonk
6:30 PM CrossFit
1 x 1 @ 115 lbs
9
Private
8:30AM CrossFit Class
1 x 1 @ 110 lbs
10
Amanda
Mendez
8:30AM CrossFit Class
1 x 1 @ 95 lbs
10
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 95 lbs
11
Angie
Clayton
9:30 AM CrossFit
1 x 1 @ 85 lbs
11
Shannon
Fichter
6:30 PM CrossFit
1 x 1 @ 85 lbs
12
Krissy
Jones
9:30 AM CrossFit
1 x 1 @ 70 lbs
12
Maddy
Fero
5:30 AM CrossFit
1 x 1 @ 70 lbs
13
Kendra
Caruso
5:30 AM CrossFit
1 x 1 @ 65 lbs
14
Melissa
Holden
4:00 PM CrossFit
1 x 1 @ 55 lbs
14
Nancy
Treadgold
5:30 PM CrossFit
1 x 1 @ 55 lbs
Playin it safe with my knees
15
Ahni
Halford
9:30 AM CrossFit
1 x 1 @ 50 lbs
16
Mary
McCall
6:30 PM CrossFit
1 x 1 @ 35 lbs
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