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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/18/17 - 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):
45 (24/21)
Workout
7/18/17
Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken.
Weightlifting
Metcon (2 Rounds for reps)
EMOMx8
Minutes 1-4: 4 Snatches (155/105)
Minutes 5-8: 6 Clean and Jerks (155/105)
ADV RX as written
RX 135/95
Round 1 is # of snatches Round 2 is # or C&J
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
600m run is out to the 200m mark on the road back to the garage door and around the building.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 18, 2017
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
40 Total Reps
1
Derek
Halford
8:30AM CrossFit Class
40 Total Reps
2
Eli
Joy
8:30AM CrossFit Class
34 Total Reps
3
Private
5:30 AM CrossFit
40 Total Reps
3
Hap
Clayton
9:30 AM CrossFit
40 Total Reps
3
Jason
Leach
12:00 PM CrossFit
40 Total Reps
135
4
Kyle
Baker
5:30 AM CrossFit
42 Total Reps
4 c&j
5
Bob
Swadley
8:30AM CrossFit Class
40 Total Reps
115
5
Brady
Swadley
8:30AM CrossFit Class
40 Total Reps
5
Brent
Miller
8:30AM CrossFit Class
40 Total Reps
115#
5
Darius
Nouri
8:30AM CrossFit Class
40 Total Reps
115#
5
Eric
Olinger
5:30 PM CrossFit
40 Total Reps
95
5
King
of Verdict ...
12:00 PM CrossFit
40 Total Reps
Tried 125 CJ, backed off
5
Lanny
Natoli
5:30 PM CrossFit
40 Total Reps
95
5
Derrick
Ledford
6:30 PM CrossFit
40 Total Reps
late, 95
5
Rob
Allen
6:30 PM CrossFit
40 Total Reps
round 1 cleans round 2 clean & jerks
5
Toni
Huber
6:30 PM CrossFit
40 Total Reps
5
Zack
DeBerry
5:30 AM CrossFit
40 Total Reps
115#
6
Tommy
Grey
5:30 PM CrossFit
37 Total Reps
105#
7
Andy
Pridmore
4:00 PM CrossFit
36 Total Reps
8
Brad
May
5:30 PM CrossFit
33 Total Reps
135#
8
Chris
Morales
5:30 AM CrossFit
33 Total Reps
155# 4c&j
9
Justin
Lincoln
8:30AM CrossFit Class
32 Total Reps
10
Robert
Foschi
5:30 PM CrossFit
30 Total Reps
Female Clients
1
Jenn
Warcola
9:30 AM CrossFit
32 Total Reps
2
Myra
Harmon
4:00 PM CrossFit
30 Total Reps
3
April
Murray
6:30 PM CrossFit
340 Total Reps
4
Cambell
Vander Haar
12:00 PM CrossFit
40 Total Reps
115
4
Hillary
Ledford
6:30 PM CrossFit
40 Total Reps
75
4
Hillary
May
5:30 PM CrossFit
40 Total Reps
35 snatch, 55 c & j
4
Jennifer
Pridmore
4:00 PM CrossFit
40 Total Reps
4
Katie
Tuttle
4:00 PM CrossFit
40 Total Reps
55 & 75
4
Kelly
Nouri
12:00 PM CrossFit
40 Total Reps
55,65
4
Melissa
Holden
8:30AM CrossFit Class
40 Total Reps
35,55
4
Nancy
Treadgold
5:30 PM CrossFit
40 Total Reps
4
Nikki
Stewart
5:30 PM CrossFit
40 Total Reps
55
4
Pam
Floberg
6:30 PM CrossFit
40 Total Reps
15#
4
Samantha
Demer
6:30 PM CrossFit
40 Total Reps
#35
4
Shannon
Fichter
5:30 PM CrossFit
40 Total Reps
65/75
4
Stacey
Nance
6:30 PM CrossFit
40 Total Reps
5
Monica
Leatherman
6:30 PM CrossFit
39 Total Reps
6
Maddy
Fero
5:30 AM CrossFit
36 Total Reps
60#
7
Miranda
Morales
12:00 PM CrossFit
34 Total Reps
8
Lauran
Stump
6:30 PM CrossFit
32 Total Reps
65lb; 85lb
9
Lisa
Hummel
8:30AM CrossFit Class
10 Total Reps
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