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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/14/17 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (14/14)
Workout
7/14/17
Happy Birthday Mary!
Warm-up
200m Jog
10 Lunges
10 Soldier walks
10 Quad pull/toe touch
10 Gate Openers
+
2 Rounds
10 Air Squats
10 Sit Ups
10 HRPU
10 DU/20 Singles
Weightlifting
Front Squat (5x4 75%)
Front Squat
Metcon
Metcon (Time)
Partner WOD
10 Rounds:
10 Squat Cleans (135/95)
20 Cal Row
60 Double Unders
Cool down
0-2min
Frog stretch
2-4
Child's pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 14, 2017
Male Clients
1
Private
5-7pm Open WOD Come When ...
5 x 4 @ 205 lbs
2
Eli
Joy
5-7pm Open WOD Come When ...
5 x 4 @ 190 lbs
light
3
Jason
Leach
12:00 PM CrossFit
5 x 4 @ 185 lbs
4
Justin
Lincoln
6:30 AM CrossFit
5 x 4 @ 165 lbs
4
Robert
Johnson
5-7pm Open WOD Come When ...
5 x 4 @ 165 lbs
4
Zack
DeBerry
5:30 AM CrossFit
5 x 4 @ 165 lbs
5
Brent
Miller
8:30AM CrossFit Class
5 x 4 @ 155 lbs
5
Derek
Halford
8:30AM CrossFit Class
5 x 4 @ 155 lbs
5
Josh
Roberts
5-7pm Open WOD Come When ...
5 x 4 @ 155 lbs
6
Lanny
Natoli
5-7pm Open WOD Come When ...
5 x 4 @ 136 lbs
7
Jim
Tuttle
6:30 AM CrossFit
5 x 4 @ 125 lbs
8
Eric
Maillet
8:30AM CrossFit Class
5 x 4 @ 65 lbs
9
Scotty
In Route
8:30AM CrossFit Class
6 x 3 @ 35 lbs
9
Marcio
Lima
5-7pm Open WOD Come When ...
4 x 4 @ 165 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
5 x 4 @ 165 lbs
2
Jill
Olinger
12:00 PM CrossFit
5 x 4 @ 140 lbs
3
Myra
Harmon
12:00 PM CrossFit
5 x 4 @ 130 lbs
4
Jenn
Warcola
9:30 AM CrossFit
5 x 4 @ 105 lbs
5
Amy
Plonk
9:30 AM CrossFit
5 x 4 @ 100 lbs
6
Jennifer
Harpster
9:30 AM CrossFit
5 x 4 @ 95 lbs
6
Susan
Sterling
5:30 AM CrossFit
5 x 4 @ 95 lbs
7
Jennifer
Eckard
9:30 AM CrossFit
5 x 4 @ 85 lbs
7
Krissy
Jones
12:00 PM CrossFit
5 x 4 @ 85 lbs
8
Michelle
Fisher
5-7pm Open WOD Come When ...
5 x 4 @ 80 lbs
9
Maddy
Fero
5:30 AM CrossFit
5 x 4 @ 75 lbs
9
Melissa
Holden
8:30AM CrossFit Class
5 x 4 @ 75 lbs
9
Rhonda
Halford
6:30 AM CrossFit
5 x 4 @ 75 lbs
10
Cheri
Howard
5:30 AM CrossFit
5 x 4 @ 0 lbs
Plate squats
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