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Components
Metcon
Rene
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/4/17 - 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):
24 (11/13)
Workout
7/4/17
Metcon
Metcon (Time)
Teams of 3
Cash in 45 Pull-ups and 45 Clean & Jerks 135/95
3 rounds
105 Burpees
105 Sit-ups
105 Lunges
Cash-out 45 Pull-ups and 45 Clean & Jerks 135/95
Metcon
Or if you want you can do this WOD solo
Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene
click here
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 04, 2017
Male Clients
1
Brent
Miller
9:30 AM CrossFit
36:59
Derek & Josh R.
1
Derek
Halford
9:30 AM CrossFit
36:59
Brent & Josh R.
2
Darius
Nouri
9:30 AM CrossFit
42:07
Chris & Bob rocked it out!
3
Lanny
Natoli
9:30 AM CrossFit
45:16
Bo & Dane
4
Private
9:30 AM CrossFit
45:36
5
Marcio
Lima
9:30 AM CrossFit
41:52
Donnie, Bill, Tommy (2 person at one time) - 95#
5
Tommy
Grey
9:30 AM CrossFit
41:52
Donnie, Bill, Marcio (2 people at one time) - 95#
6
Bob
Swadley
9:30 AM CrossFit
42:07
Chris and Darius carried me
7
Danny
Eckard
9:30 AM CrossFit
44:21
105#, Bruce/Andy
7
King
of Verdict ...
9:30 AM CrossFit
44:21
Andy, Dan. 105#
8
Andy
Pridmore
9:30 AM CrossFit
44:31
105 c&j; jump pu
Female Clients
1
Jenn
Warcola
9:30 AM CrossFit
39:09
Myra and Aly!
2
Amy
Plonk
9:30 AM CrossFit
45:01
great partners Jen T and Miranda
2
Jennifer
Taylor
9:30 AM CrossFit
45:01
Amy & Miranda
2
Miranda
Morales
9:30 AM CrossFit
45:01
Plonk & Taylor!
3
Cambell
Vander Haar
9:30 AM CrossFit
30:05
65# CJ, Joey!(started 2min late)
4
Alyson
Knight
9:30 AM CrossFit
39:09
Myra and Warcola 😁 GHDs to parallel instead of SU
5
Jennifer
Eckard
9:30 AM CrossFit
41:50
65, Nikki/Donna
5
Nikki
Stewart
9:30 AM CrossFit
41:50
65, pull ups, Donna, Jenn E
6
Lauran
Stump
9:30 AM CrossFit
49:00
75lb;pu-teamlms-scaled
6
Shannon
Fichter
9:30 AM CrossFit
49:00
75#, mike, lauren, lilly
7
Amanda
Vander Haar
9:30 AM CrossFit
51:35
susan and ashley :)
7
Ashley
Dellinger
9:30 AM CrossFit
51:35
75#susan Amanda:)
7
Susan
Sterling
9:30 AM CrossFit
51:35
ouch
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