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Components
Snatch
The Running Dead
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/31/17 - 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):
51 (24/27)
Workout
5/31/17
Warm-up
100m run
20m soldier walks
100m run
20m butt kicks
100m run
20m knee tucks
-then-
2 rounds:
10 KBS
10 single leg KB DL
10 Plank shoulder touches
-then-
10 5# plate front/side/across raises
10 PVC pass throughs
10 PVC OHS
-then-
"Burgener" Warm-up
Weightlifting
Snatch (3x1 80%)
Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%
Metcon
The Running Dead (Time)
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 31, 2017
Male Clients
1
Colby
Wollak
4:00 PM CrossFit
3 x 1 @ 190 lbs
2
Derrick
Ledford
5:30 PM CrossFit
3 x 1 @ 185 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
3 x 1 @ 155 lbs
4
Brad
May
6:30 AM CrossFit
3 x 1 @ 145 lbs
5
Hap
Clayton
8:30AM CrossFit Class
3 x 1 @ 135 lbs
6
Bill
Knight
4:00 PM CrossFit
3 x 1 @ 125 lbs
6
Josh
Roberts
5:30 PM CrossFit
3 x 1 @ 125 lbs
7
Bob
Swadley
8:30AM CrossFit Class
3 x 1 @ 115 lbs
7
Brent
Miller
8:30AM CrossFit Class
3 x 1 @ 115 lbs
7
Daniel
Leatherman
5:30 AM CrossFit
3 x 1 @ 115 lbs
7
Darius
Nouri
8:30AM CrossFit Class
3 x 1 @ 115 lbs
7
Jonathan
Austin
5:30 AM CrossFit
3 x 1 @ 115 lbs
7
Stephen
Kent
5:30 AM CrossFit
3 x 1 @ 115 lbs
7
Tom
Collins
5:30 PM CrossFit
3 x 1 @ 115 lbs
8
Private
12:00 PM CrossFit
3 x 1 @ 110 lbs
8
Eric
Olinger
12:00 PM CrossFit
3 x 1 @ 110 lbs
8
Toni
Huber
6:30 PM CrossFit
3 x 1 @ 110 lbs
9
King
of Verdict ...
5:30 AM CrossFit
3 x 1 @ 95 lbs
10
Bernard
Tripp
6:30 AM CrossFit
3 x 1 @ 90 lbs
11
Nick
Caruso
5:30 AM CrossFit
3 x 1 @ 85 lbs
12
Jim
Tuttle
6:30 AM CrossFit
3 x 1 @ 80 lbs
13
Christian
Howard
4:00 PM CrossFit
3 x 1 @ 70 lbs
14
Aiden
Price
4:00 PM CrossFit
3 x 1 @ 55 lbs
15
Kyle
Baker
5:30 PM CrossFit
1 x 1 @ 215 lbs
Female Clients
1
Jenn
Warcola
4:00 PM CrossFit
3 x 1 @ 95 lbs
1
Jill
Olinger
5:30 PM CrossFit
3 x 1 @ 95 lbs
1
Myra
Harmon
4:00 PM CrossFit
3 x 1 @ 95 lbs
2
Miranda
Morales
4:00 PM CrossFit
3 x 1 @ 85 lbs
3
Hillary
Ledford
5:30 PM CrossFit
3 x 1 @ 80 lbs
3
Katie
Powell
4:00 PM CrossFit
3 x 1 @ 80 lbs
3
Kimberly
Yount
6:30 AM CrossFit
3 x 1 @ 80 lbs
3
Leslie
Auton
6:30 AM CrossFit
3 x 1 @ 80 lbs
4
Amy
Plonk
4:00 PM CrossFit
3 x 1 @ 75 lbs
4
Jennifer
Taylor
4:00 PM CrossFit
3 x 1 @ 75 lbs
4
Shannon
Fichter
5:30 AM CrossFit
3 x 1 @ 75 lbs
4
Susan
Sterling
5:30 AM CrossFit
3 x 1 @ 75 lbs
5
Amanda
Mendez
4:00 PM CrossFit
3 x 1 @ 70 lbs
5
Cheri
Howard
5:30 PM CrossFit
3 x 1 @ 70 lbs
Cleans
5
Private
8:30AM CrossFit Class
3 x 1 @ 70 lbs
6
Angie
Clayton
9:30 AM CrossFit
3 x 1 @ 65 lbs
6
Kelly
Nouri
4:00 PM CrossFit
3 x 1 @ 65 lbs
6
Krissy
Jones
5:30 PM CrossFit
3 x 1 @ 65 lbs
6
Stacey
Nance
8:30AM CrossFit Class
3 x 1 @ 65 lbs
7
Rhonda
Halford
6:30 AM CrossFit
3 x 1 @ 60 lbs
8
Adrianne
Glezen
6:30 PM CrossFit
3 x 1 @ 55 lbs
Power clean
8
Cambell
Vander Haar
4:00 PM CrossFit
3 x 1 @ 55 lbs
9
Kendra
Caruso
5:30 AM CrossFit
3 x 1 @ 50 lbs
10
Maddy
Fero
5:30 AM CrossFit
3 x 1 @ 45 lbs
11
Lisa
Hummel
8:30AM CrossFit Class
3 x 1 @ 40 lbs
12
Hillary
May
6:30 AM CrossFit
3 x 1 @ 0 lbs
55lb cleans
12
Alyson
Knight
6:30 PM CrossFit
2 x 1 @ 110 lbs
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