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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/4/19 - 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):
17 (9/8)
Workout
7/4/19
Metcon
Metcon (Time)
Partner WOD
1 Mile Light Run
5 Sets:
30 weighted sit-ups OR 30 burpees
16 T2B
10 Strict Pull-ups OR 4 Rope climbs
200/150 Calorie Row
1 Mile Light Run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 04, 2019
Male Clients
1
Dane
Sonnenberg
8:30AM CrossFit Class
36:20
Ryan
2
Darius
Nouri
8:30AM CrossFit Class
37:39
Kyle
2
Kyle
Baker
8:30AM CrossFit Class
37:39
Darius
3
Derrick
Ledford
8:30AM CrossFit Class
41:01
TG
4
Brent
Miller
8:30AM CrossFit Class
47:13
my girl...
5
Eric
Olinger
8:30AM CrossFit Class
44:21
Josh
5
Josh
Roberts
8:30AM CrossFit Class
44:21
EO
6
Willie
Dann
8:30AM CrossFit Class
55:30
Sidney and Will Partners. Love it......
7
Joey
Hager
8:30AM CrossFit Class
57:24
Female Clients
1
Jill
Olinger
8:30AM CrossFit Class
40:24
Myra Donna
1
Myra
Harmon
8:30AM CrossFit Class
40:24
2
Katie
Tuttle
8:30AM CrossFit Class
48:16
Chelsea! Great job!!
3
Donna
Washburn
8:30AM CrossFit Class
40:24
murdered by Jill & Myra
4
Brittany
Miller
8:30AM CrossFit Class
53:12
20#, ring rows W/Mindy and Arden (:
4
Mindy
Serencsa
8:30AM CrossFit Class
53:12
Arden and Brittany
5
Marissa
Hager
8:30AM CrossFit Class
57:25
6
Arden
Roderick
8:30AM CrossFit Class
1:06:00
Just here to move. 20# weighted sit up, knee ups, ring rows
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