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Components
Back Squat
Fish Out of Water
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/1/19 - 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 (32/20)
Workout
7/1/19
Weightlifting
Back Squat
Back Squat
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - between 50%-60% of Back Squat
Fish Out of Water (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
ADV RX 155/105
RX 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 01, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
6 x 1 @ 225 lbs
1
Kyle
Baker
4:00 PM CrossFit
6 x 1 @ 225 lbs
2
Stephen
Kent
12:00 PM CrossFit
6 x 1 @ 185 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
6 x 1 @ 165 lbs
3
Kenny
Hastings
8:30AM CrossFit Class
6 x 1 @ 165 lbs
3
Ryan
Snitker
5:30 AM CrossFit
6 x 1 @ 165 lbs
4
Brent
Miller
8:30AM CrossFit Class
6 x 1 @ 155 lbs
4
Darius
Nouri
9:30 AM CrossFit
6 x 1 @ 155 lbs
4
Evan
Mason
9:30 AM CrossFit
6 x 1 @ 155 lbs
4
Hap
Clayton
8:30AM CrossFit Class
6 x 1 @ 155 lbs
4
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 155 lbs
5
Bob
Swadley
8:30AM CrossFit Class
6 x 1 @ 145 lbs
5
Eric
Olinger
12:00 PM CrossFit
6 x 1 @ 145 lbs
6
Al
Moody
5:30 AM CrossFit
6 x 1 @ 135 lbs
With Jordan
6
David
Fero
12:00 PM CrossFit
6 x 1 @ 135 lbs
6
Johnny
Quilla
12:00 PM CrossFit
6 x 1 @ 135 lbs
6
Jordan
Calhoun
5:30 AM CrossFit
6 x 1 @ 135 lbs
6
King
of Verdict ...
12:00 PM CrossFit
6 x 1 @ 135 lbs
6
Derrick
Ledford
5:30 PM CrossFit
6 x 1 @ 135 lbs
7
Joey
Hager
5:30 AM CrossFit
6 x 1 @ 115 lbs
7
Mike
Alfred
5:30 AM CrossFit
6 x 1 @ 115 lbs
8
Lee
Blackwelder
5:30 PM CrossFit
6 x 1 @ 105 lbs
9
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 95 lbs
9
Joey
Quilla
12:00 PM CrossFit
6 x 1 @ 95 lbs
9
Ken
Buckstad
5:30 AM CrossFit
6 x 1 @ 95 lbs
9
Scott
Buckstad
5:30 AM CrossFit
6 x 1 @ 95 lbs
10
Bob
Olsen
9:30 AM CrossFit
6 x 1 @ 85 lbs
11
Brayden
Conrad
5:30 PM CrossFit
6 x 1 @ 75 lbs
11
Brett
Malmstrom
5:30 AM CrossFit
6 x 1 @ 75 lbs
11
Chad
Malmstrom
5:30 AM CrossFit
6 x 1 @ 75 lbs
11
COTTON
DAVIS
6:30 AM CrossFit
6 x 1 @ 75 lbs
11
Willie
Dann
9:30 AM CrossFit
6 x 1 @ 75 lbs
Female Clients
1
Mary
Mason
4:00 PM CrossFit
6 x 1 @ 135 lbs
2
Jill
Olinger
12:00 PM CrossFit
6 x 1 @ 132 lbs
3
Kate
Conrad
5:30 PM CrossFit
6 x 1 @ 130 lbs
3
Teeter
Miller
5:30 PM CrossFit
6 x 1 @ 130 lbs
4
Alyson
Knight
5:30 PM CrossFit
6 x 1 @ 125 lbs
4
Myra
Harmon
8:30AM CrossFit Class
6 x 1 @ 125 lbs
5
Katie
Tuttle
4:00 PM CrossFit
6 x 1 @ 115 lbs
6
Emma
Mason
9:30 AM CrossFit
6 x 1 @ 105 lbs
7
Cindy
Orr
9:30 AM CrossFit
6 x 1 @ 95 lbs
7
Jenn
Warcola
9:30 AM CrossFit
6 x 1 @ 95 lbs
8
Angie
Clayton
9:30 AM CrossFit
6 x 1 @ 85 lbs
9
Jacki
Collins
12:00 PM CrossFit
6 x 1 @ 75 lbs
9
Lauran
Stump
5:30 PM CrossFit
6 x 1 @ 75 lbs
9
Shannon
Fichter
5:30 PM CrossFit
6 x 1 @ 75 lbs
4 Rounds or so
10
Jessica
Kincaid
9:30 AM CrossFit
6 x 1 @ 70 lbs
11
Kelly
Nouri
9:30 AM CrossFit
6 x 1 @ 65 lbs
11
Rebecca
Karner
9:30 AM CrossFit
6 x 1 @ 65 lbs
11
Rhonda
Halford
6:30 AM CrossFit
6 x 1 @ 65 lbs
12
chelsea
snitker
5:30 AM CrossFit
6 x 1 @ 55 lbs
13
Brittany
Miller
6:30 PM CrossFit
6 x 1 @ 50 lbs
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