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Components
Table Manners
Hang Snatch
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/22/17 - 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):
56 (32/24)
Workout
5/22/17
Happy Birthday Dan L!
Warm-up
200 m run
2 Rounds
5 goblet squats
5 KBS
5 one arm KB press/arm
5 single leg KB DL/leg
5 inch worms
-then-
2 Rounds
10 OHS PVC
10 pass throughs
-then-
:30 Pigeon stretch/leg
10 bridges
5 leg raises/leg
:30 frog stretch
1: Table Manners (Time)
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
ADV RX as written
RX 115/80
Weightlifting
2: Hang Snatch (3x3)
Hang Snatch
From Mid-thigh
60% 1x4
65% 1x4
70% 1x4
75% 3x3
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 22, 2017
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
6:07
2
Hap
Clayton
8:30AM CrossFit Class
6:49
3
Derrick
Ledford
5:30 PM CrossFit
7:12
4
Patrick
Mizzell
8:30AM CrossFit Class
7:30
5
Darius
Nouri
8:30AM CrossFit Class
7:45
6
Derek
Halford
8:30AM CrossFit Class
8:01
7
Brandon
Hedrick
5:30 AM CrossFit
8:32
Lots of standing around, chalking, rehydrating.... oh and I threw...
8
Jason
Leach
12:00 PM CrossFit
6:26
9
Josh
Roberts
5:30 PM CrossFit
6:27
10
Tom
Collins
5:30 PM CrossFit
6:51
11
Eric
Olinger
12:00 PM CrossFit
7:06
12
Brent
Miller
8:30AM CrossFit Class
7:25
13
Toni
Huber
5:30 PM CrossFit
7:28
14
Daniel
Leatherman
5:30 AM CrossFit
7:37
15
malachi
mcquien
6:30 PM CrossFit
7:39
135 was a mistake...
16
Zack
DeBerry
5:30 AM CrossFit
8:15
17
Danny
Eckard
6:30 AM CrossFit
8:27
18
Bob
Swadley
12:00 PM CrossFit
8:41
19
Stephen
Kent
5:30 AM CrossFit
9:28
20
Justin
Lincoln
5:30 AM CrossFit
9:30
21
Hank
Parker Jr
8:30AM CrossFit Class
10:20
22
Private
12:00 PM CrossFit
11:30
23
Christian
Howard
4:00 PM CrossFit
7:46
75
24
Lanny
Natoli
5:30 PM CrossFit
8:03
95#
25
Nick
Caruso
6:30 AM CrossFit
8:07
85#
26
Jim
Tuttle
6:30 AM CrossFit
8:19
80#
27
Bernard
Tripp
6:30 AM CrossFit
8:23
85#
28
Tim
Bain
6:30 AM CrossFit
8:25
85#
29
Andy
Pridmore
5:30 PM CrossFit
8:45
95
30
Donald
Stewart
5:30 PM CrossFit
8:55
115
31
David
Fero
12:00 PM CrossFit
9:02
95
32
Brad
May
6:30 AM CrossFit
11:11
115# and air squats
Female Clients
1
Jill
Olinger
5:30 PM CrossFit
6:30
2
Jenn
Warcola
8:30AM CrossFit Class
9:17
3
Cambell
Vander Haar
4:00 PM CrossFit
7:01
4
Miranda
Morales
8:30AM CrossFit Class
7:24
5
Stacey
Nance
6:30 PM CrossFit
8:30
6
Jennifer
Taylor
4:00 PM CrossFit
8:53
7
Katie
Tuttle
4:00 PM CrossFit
10:11
8
Kelly
Nouri
8:30AM CrossFit Class
13:09
9
Jennifer
Pridmore
5:30 PM CrossFit
3:12
25 lbs
10
Sydney
Kiser
6:30 PM CrossFit
5:09
35#
11
Cambell
Vander Haar
4:00 PM CrossFit
6:30
55lbs
12
Lauran
Stump
6:30 PM CrossFit
7:14
55-dnf got 2 rds
13
Maddy
Fero
5:30 AM CrossFit
7:51
55#
14
Lisa
Hummel
6:30 AM CrossFit
8:08
35# bar
15
Katie
Powell
5:30 PM CrossFit
8:14
65lbs
16
Ahni
Halford
9:30 AM CrossFit
8:21
light 35#
17
Kendra
Caruso
5:30 AM CrossFit
8:37
55#
18
Krissy
Jones
5:30 PM CrossFit
9:28
65#
19
Private
8:30AM CrossFit Class
9:31
20
Savannah
Rhyne
8:30AM CrossFit Class
9:52
21
Nikki
Stewart
5:30 PM CrossFit
10:00
75
22
Amanda
Mendez
9:30 AM CrossFit
10:28
70#
23
Angie
Clayton
4:00 PM CrossFit
10:32
65# at home
24
Rhonda
Halford
12:00 PM CrossFit
0:00
did it off the clock 55 lb
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