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Components
Helen
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/22/17 - 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):
50 (25/25)
Workout
5/22/17
Happy Birthday Katie P!
Warm-up
200m Jog
10m Spider Man Lunges
10m Quad pull toe touch
10m soldier walks
20m but kicks
20m grapevine
---2 Rounds---
5 Thoracic Ext Rotations/Arm
https://www.youtube.com/watch?v=aCEKBGRhSBQ
5 Scap Push Ups
10 5# plate front raises
10 5# plate Tricep Ext 5/Side
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (2 Rounds for reps)
EMOMx16:
Odd: 15 Wallballs (20/14#)
Even: 6 Bar MU
Round 1 will be your total # of WB you got each round and Round 2 will be your total # of BMU you got each round.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 23, 2017
Male Clients
1
Kyle
Baker
5:30 AM CrossFit
8:05
PR slowest time in 3 years
2
Derek
Halford
8:30AM CrossFit Class
8:25
1:24 better
3
Brandon
Hedrick
5:30 AM CrossFit
8:54
-21 sec
4
Darius
Nouri
8:30AM CrossFit Class
8:57
45 secs faster
5
Eric
Olinger
5:30 PM CrossFit
9:57
:46 slower. When's that food challenge starting...
6
Josh
Roberts
5:30 PM CrossFit
10:28
30 sec slower :(
7
Tom
Collins
5:30 PM CrossFit
10:50
2:19 better
8
Chris
Morales
5:30 AM CrossFit
10:56
9
Zack
DeBerry
5:30 AM CrossFit
11:18
10
Lanny
Natoli
4:00 PM CrossFit
11:42
27 sec worse
11
Justin
Lincoln
5:30 AM CrossFit
12:30
12
Jonathan
Austin
4:00 PM CrossFit
12:43
13
Patrick
Mizzell
5:30 PM CrossFit
12:56
SLOWER!
14
Adam
McCall
6:30 PM CrossFit
13:04
15
Private
8:30AM CrossFit Class
14:44
16
Brad
May
5:30 PM CrossFit
14:51
17
Hap
Clayton
8:30AM CrossFit Class
9:04
row
18
Ty
Callaway
4:00 PM CrossFit
9:27
Air squats for kbs, ghd for pull ups
19
Jonah
Johnston
4:00 PM CrossFit
10:45
20
Bob
Swadley
8:30AM CrossFit Class
11:17
Rr
21
Drew
Callaway
4:00 PM CrossFit
12:20
12Kg
22
Andy
Pridmore
6:30 PM CrossFit
12:27
24 kb; ring pull
23
Nick
Caruso
5:30 AM CrossFit
12:38
23
Stephen
Kent
5:30 AM CrossFit
12:38
35 lb kb - RR
24
Robert
Johnson
5:30 PM CrossFit
12:42
Lady's Rx
Female Clients
1
Jill
Olinger
4:00 PM CrossFit
7:49
2
Myra
Harmon
4:00 PM CrossFit
9:32
3
Miranda
Morales
8:30AM CrossFit Class
10:06
4
Jennifer
Taylor
8:30AM CrossFit Class
12:04
5
Nikki
Stewart
8:30AM CrossFit Class
12:09
15:11 last time
6
Kelly
Nouri
8:30AM CrossFit Class
12:26
7
Kimberly
Yount
6:30 PM CrossFit
12:32
8
Private
8:30AM CrossFit Class
12:56
9
Jenn
Warcola
8:30AM CrossFit Class
13:04
1:51 faster
10
Katie
Tuttle
4:00 PM CrossFit
13:51
11
Stacey
Nance
6:30 PM CrossFit
14:15
beat last year
12
Monica
Leatherman
4:00 PM CrossFit
16:11
13
Maddy
Fero
5:30 AM CrossFit
8:55
8#KB, arms are smoked
14
Jennifer
Pridmore
5:30 PM CrossFit
9:18
Ring pull ups, 20# kb
15
Sydney
Kiser
6:30 PM CrossFit
9:44
12# ring rows
16
Cambell
Vander Haar
4:00 PM CrossFit
10:23
12kg kettle-bell swings
17
Jennifer
Harpster
9:30 AM CrossFit
10:41
RR
18
Hillary
May
5:30 PM CrossFit
11:10
8kg KBS ring row
19
Lisa
Hummel
8:30AM CrossFit Class
11:51
20
Alyson
Knight
6:30 PM CrossFit
12:08
#95clean instead of PU
21
linda
collins
6:30 PM CrossFit
12:10
RR instead of PU
22
Angie
Clayton
9:30 AM CrossFit
12:38
3 PU each round
23
Amanda
Mendez
8:30AM CrossFit Class
13:00
16kg KB, RR
24
Ahni
Halford
9:30 AM CrossFit
13:29
row, rr
25
jamie
clark
8:30AM CrossFit Class
14:43
12# kb
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