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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
6/7/18 - 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):
38 (23/15)
Workout
6/7/18
Happy Birthday Bernard and Heather!
Metcon
Metcon (Weight)
On the 2:00 x 7 Sets:
30 DU
9 T2B
3 Power Cleans
Build to a heavy triple
ADV RX as written
RX 15 DU
Accessory Work
Metcon (No Measure)
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 07, 2018
Male Clients
1
Derrick
Ledford
6:30 PM CrossFit
235 lbs
2
Kyle
Baker
5:30 AM CrossFit
225 lbs
3
Hap
Clayton
8:30AM CrossFit Class
210 lbs
4
Eric
Olinger
12:00 PM CrossFit
205 lbs
5
Josh
Roberts
5:30 PM CrossFit
175 lbs
6
Jason
Blackwell
9:30 AM CrossFit
140 lbs
7
Jason
Leach
12:00 PM CrossFit
195 lbs
8
Devon
Speckman
12:00 PM CrossFit
185 lbs
9
King
of Verdict ...
12:00 PM CrossFit
170 lbs
10
Justin
Lincoln
8:30AM CrossFit Class
155 lbs
11
Alto
Shambles
8:30AM CrossFit Class
135 lbs
12
Jesse
Patterson
4:00 PM CrossFit
45 lbs
13
Colby
Wollak
4:00 PM CrossFit
245 lbs
14
Patrick
Mizzell
8:30AM CrossFit Class
215 lbs
15 DUs & 15 situps
15
Todd
Mehrmann
4:00 PM CrossFit
185 lbs
DU's finally
16
malachi
mcquien
4:00 PM CrossFit
165 lbs
17
Bob
Swadley
8:30AM CrossFit Class
155 lbs
9 ghd- no t2b
17
Brent
Miller
8:30AM CrossFit Class
155 lbs
15DU / 15GHD
18
Todd
Mashburn
9:30 AM CrossFit
145 lbs
Did 3 to 4 T2Bs per round
19
Jay
Parkhurst
6:30 PM CrossFit
135 lbs
toes to rings
19
Scotty
In Route
8:30AM CrossFit Class
135 lbs
Across, 15DU attempts
20
Luke
Fitzsimmons
5:30 PM CrossFit
95 lbs
21
Owen
Vander Haar
4:00 PM CrossFit
45 lbs
rings, singles
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
140 lbs
2
Myra
Harmon
4:00 PM CrossFit
130 lbs
3
Maddy
Fero
5:30 AM CrossFit
115 lbs
105 first 2, 115 rest
4
Cindy
Orr
4:00 PM CrossFit
105 lbs
bike, situps
4
Emma
Fitzsimmons
5:30 PM CrossFit
105 lbs
double unders :) and modified t2b
4
Jennifer
Eckard
9:30 AM CrossFit
105 lbs
20sec DUwork/leg raises
4
Kate
Conrad
5:30 PM CrossFit
105 lbs
4
Leslie
Auton
12:00 PM CrossFit
105 lbs
T2Eye level (working on swing instead of knee ups)
5
Lauran
Stump
4:00 PM CrossFit
100 lbs
better du;ku
5
Teeter
Miller
5:30 PM CrossFit
100 lbs
work du's
6
Maggie
Gaspar
4:00 PM CrossFit
95 lbs
6
Stacey
Nance
6:30 PM CrossFit
95 lbs
7
Stacy
Speckman
12:00 PM CrossFit
85 lbs
8
Melissa
Holden
9:30 AM CrossFit
70 lbs
9
Pam
Floberg
5:30 PM CrossFit
65 lbs
worked on DU/T2B
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