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Components
Snake Bite
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/23/18 - 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):
52 (25/27)
Workout
5/23/18
Happy Birthday Katie P! After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water. I hung the sign up sheet on the dance room doors to the left of WODify. Last year we had too many sides and food went to waste. Please coordinate with each other not everyone has to bring something. If we can just have what is on the list below we will be good to go. 1) Condiments such as Ketchup, Mustard, Mayo... 2) Slaw 3) Beans 4) Chili 5) Chips 6) H20 7) Salad (veg., pasta, potato, kale....) 8) Fruit 9) Miscellaneous
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Skill
Metcon (AMRAP - Reps)
Alternating On the Minute x 10:
Odd Minutes – 200m Run
Even Minutes – Max Strict HSPU :30 Seconds
ADV RX as written
RX Kipping HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 23, 2018
Male Clients
1
Private
8:30AM CrossFit Class
8:56
2
Josh
Roberts
5:30 PM CrossFit
10:59
3
Erich
Cloninger
12:00 PM CrossFit
11:32
Hang Snatch
4
Alto
Shambles
8:30AM CrossFit Class
15:22
5
Patrick
Mizzell
8:30AM CrossFit Class
16:06
30 sec slower - ripped hands
6
Lanny
Natoli
4:00 PM CrossFit
19:12
yes, its not a type-o
7
Alan
moffitt
4:00 PM CrossFit
4:30
45# squat clean, ring rows
8
Darius
Nouri
8:30AM CrossFit Class
7:59
95# PS, C2B
9
Patrick
Dollak
8:30AM CrossFit Class
8:08
45lb snatch and R.R.
10
Eric
Olinger
12:00 PM CrossFit
8:16
Power Snatch and PUs
11
Bernard
Tripp
6:30 AM CrossFit
8:35
45# squat snatch, 1st rnd C2B, then PU
12
Bob
Swadley
12:00 PM CrossFit
9:57
95# ps, pu
13
Brent
Miller
8:30AM CrossFit Class
10:15
95# squat cleans / pullups
14
Chris
Morales
5:30 PM CrossFit
10:21
95# PS; PU
15
Daniel
Leatherman
5:30 AM CrossFit
10:25
75#, jumping c2b
16
Stephen
Kent
5:30 AM CrossFit
10:36
65 lbs - jump pull ups
17
Brady
Swadley
4:00 PM CrossFit
11:16
18
Justin
Lincoln
5:30 AM CrossFit
11:40
75
19
Jonathan
Austin
5:30 AM CrossFit
11:59
75 and c2b
20
David
Fero
5:30 PM CrossFit
12:21
75# p/u work
21
Kevin
Watters
6:30 PM CrossFit
13:00
55lbs
22
Brad
May
5:30 PM CrossFit
13:42
95# hang snatch
23
Scotty
In Route
8:30AM CrossFit Class
13:50
95#Power Snatch, C2B
24
Ryan
Walsh
4:00 PM CrossFit
18:45
25
Jason
Blackwell
4:00 PM CrossFit
19:05
Ripped on pull ups finished with ring rows
Female Clients
1
Jill
Olinger
5:30 PM CrossFit
6:58
2
Alyson
Knight
6:30 PM CrossFit
10:06
Ugh
3
Myra
Harmon
4:00 PM CrossFit
10:35
4
Katie
Powell
9:30 AM CrossFit
10:46
5
Cambell
Vander Haar
12:00 PM CrossFit
12:00
6
Miranda
Morales
8:30AM CrossFit Class
13:50
7
Jenn
Warcola
8:30AM CrossFit Class
15:41
2:26 faster
8
Private
8:30AM CrossFit Class
16:44
9
Leslie
Auton
4:00 PM CrossFit
4:20
PVC squat snatch; ring rows
10
Laurie
Dymes
5:30 AM CrossFit
6:47
11
Lauran
Stump
6:30 PM CrossFit
7:15
35-wked on squat;rr
12
Jennifer
Taylor
12:00 PM CrossFit
8:15
55# Power Snatch, Ring Rows
13
Nancy
Treadgold
6:30 AM CrossFit
8:26
gobblet squat worked on pull ups
14
Alyson
Denis
5:30 PM CrossFit
8:28
35# HANG SNATCH GREEN BAND PU
15
Teeter
Miller
5:30 PM CrossFit
8:41
45 CLEAN SNATCH, GRN PU BAND
16
Hillary
May
5:30 PM CrossFit
8:53
45# hang ss, rr
17
Jennifer
Eckard
9:30 AM CrossFit
8:54
35#/ring rows
18
Shelly
Walsh
4:00 PM CrossFit
9:01
squat clean 45#; ring rows
19
Meghan
Dymes
5:30 AM CrossFit
9:19
Negative pull-ups, front squats
20
Emily
Wagner
5:30 PM CrossFit
9:31
25# Hang sq snatch RR
21
Stacey
Nance
6:30 PM CrossFit
9:56
22
Nikki
Stewart
8:30AM CrossFit Class
10:19
55 power snatch, pu
23
Meghan
Lorentzen
5:30 AM CrossFit
11:15
45# ss
24
Maddy
Fero
5:30 AM CrossFit
11:23
55#, pu
25
Kelly
Nouri
8:30AM CrossFit Class
12:34
55# ps c2b
26
Brittany
Buckstad
8:30AM CrossFit Class
14:03
Rx Squat Snatch PU
27
Kerry
Blackwell
4:00 PM CrossFit
16:05
65# ring rows
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