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Components
Front Squat
Raise the Bar
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/21/17 - 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):
43 (23/20)
Workout
7/21/17
Hats are in and Yay it's Friday!
Weightlifting
Front Squat (5x4 78%)
Front Squat
Metcon
Raise the Bar (AMRAP - Rounds and Reps)
AMRAP 8
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
ADV RX as written
RX 75/55
continue to 12, 15....
3/3 is one round
6/6 is 2 rounds
9/3 would be 2 rounds 12 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 21, 2017
Male Clients
1
Brandon
Hedrick
12:00 PM CrossFit
5 x 4 @ 275 lbs
2
Colby
Wollak
4:00 PM CrossFit
5 x 4 @ 225 lbs
3
Private
12:00 PM CrossFit
5 x 4 @ 215 lbs
4
Jason
Leach
12:00 PM CrossFit
5 x 4 @ 205 lbs
5
Eric
Olinger
4:00 PM CrossFit
5 x 4 @ 185 lbs
6
Stephen
Kent
5:30 AM CrossFit
5 x 4 @ 175 lbs
7
Bob
Swadley
8:30AM CrossFit Class
5 x 4 @ 165 lbs
7
Brent
Miller
8:30AM CrossFit Class
5 x 4 @ 165 lbs
7
Chris
Morales
5:30 AM CrossFit
5 x 4 @ 165 lbs
7
Darius
Nouri
8:30AM CrossFit Class
5 x 4 @ 165 lbs
7
Zack
DeBerry
5:30 AM CrossFit
5 x 4 @ 165 lbs
8
David
Fero
5:30 AM CrossFit
5 x 4 @ 135 lbs
8
Jason
Denis
4:00 PM CrossFit
5 x 4 @ 135 lbs
8
Lanny
Natoli
5-7pm Open WOD Come When ...
5 x 4 @ 135 lbs
8
Neil
Glezen
5-7pm Open WOD Come When ...
5 x 4 @ 135 lbs
8
Tom
Collins
5-7pm Open WOD Come When ...
5 x 4 @ 135 lbs
9
King
of Verdict ...
12:00 PM CrossFit
5 x 4 @ 125 lbs
10
Brad
May
6:30 AM CrossFit
5 x 4 @ 115 lbs
10
Jim
Tuttle
6:30 AM CrossFit
5 x 4 @ 115 lbs
10
Robert
Foschi
4:00 PM CrossFit
5 x 4 @ 115 lbs
115
11
Aiden
Price
12:00 PM CrossFit
5 x 4 @ 110 lbs
12
Rob
Allen
8:30AM CrossFit Class
5 x 4 @ 45 lbs
13
Scotty
In Route
8:30AM CrossFit Class
10 x 2 @ 65 lbs
Female Clients
1
Jill
Olinger
4:00 PM CrossFit
5 x 4 @ 150 lbs
2
Myra
Harmon
8:30AM CrossFit Class
5 x 4 @ 140 lbs
3
Katie
Tuttle
4:00 PM CrossFit
5 x 4 @ 135 lbs
4
Jenn
Warcola
9:30 AM CrossFit
5 x 4 @ 115 lbs
4
Miranda
Morales
9:30 AM CrossFit
5 x 4 @ 115 lbs
5
Jennifer
Harpster
12:00 PM CrossFit
5 x 4 @ 105 lbs
5
Nikki
Stewart
12:00 PM CrossFit
5 x 4 @ 105 lbs
5
Stacey
Nance
4:00 PM CrossFit
5 x 4 @ 105 lbs
6
Amy
Plonk
9:30 AM CrossFit
5 x 4 @ 100 lbs
7
Hillary
May
6:30 AM CrossFit
5 x 4 @ 85 lbs
7
Kelly
Nouri
8:30AM CrossFit Class
5 x 4 @ 85 lbs
7
Maddy
Fero
5:30 AM CrossFit
5 x 4 @ 85 lbs
7
Private
9:30 AM CrossFit
5 x 4 @ 85 lbs
8
Melissa
Holden
4:00 PM CrossFit
5 x 4 @ 75 lbs
8
Shannon
Fichter
12:00 PM CrossFit
5 x 4 @ 75 lbs
9
Samantha
Demer
5-7pm Open WOD Come When ...
5 x 4 @ 65 lbs
10
Alyson
Denis
4:00 PM CrossFit
5 x 4 @ 55 lbs
11
Lisa
Hummel
6:30 AM CrossFit
5 x 4 @ 45 lbs
12
Susan
Sterling
5:30 AM CrossFit
5 x 3 @ 95 lbs
12
Alyson
Knight
5-7pm Open WOD Come When ...
3 x 4 @ 125 lbs
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