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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
7/31/17 - 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
5:30 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):
46 (22/24)
Workout
7/31/17
Weightlifting
Back Squat (80% 5x5)
Back Squat
Metcon
Metcon (Time)
5 RFT:
400m Run
15 Power Snatches (75/55)
Extra work if you want an after WOD
Metcon (3 Rounds for reps)
Ring Muscle-ups:
3×80% unbroken
rest :80 seconds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 31, 2017
Male Clients
1
Kyle
Baker
5:30 PM CrossFit
5 x 5 @ 255 lbs
1
malachi
mcquien
6:30 PM CrossFit
5 x 5 @ 255 lbs
2
Danny
Eckard
5:30 PM CrossFit
5 x 5 @ 225 lbs
2
Jonathan
Austin
5:30 AM CrossFit
5 x 5 @ 225 lbs
3
Adam
McCall
6:30 PM CrossFit
5 x 5 @ 205 lbs
4
Stephen
Kent
5:30 AM CrossFit
5 x 5 @ 195 lbs
2x195 1x205 1x 215 1x225 (sets).
5
Darius
Nouri
9:30 AM CrossFit
5 x 5 @ 185 lbs
5
Patrick
Mizzell
9:30 AM CrossFit
5 x 5 @ 185 lbs
6
King
of Verdict ...
12:00 PM CrossFit
5 x 5 @ 175 lbs
6
Lanny
Natoli
4:00 PM CrossFit
5 x 5 @ 175 lbs
Tired legs
7
Bob
Swadley
8:30AM CrossFit Class
5 x 5 @ 165 lbs
7
Brent
Miller
8:30AM CrossFit Class
5 x 5 @ 165 lbs
7
David
Fero
12:00 PM CrossFit
5 x 5 @ 165 lbs
7
Derek
Halford
8:30AM CrossFit Class
5 x 5 @ 165 lbs
7
Robert
Foschi
5:30 PM CrossFit
5 x 5 @ 165 lbs
165#
8
Neil
Glezen
6:30 AM CrossFit
5 x 5 @ 155 lbs
9
Bernard
Tripp
6:30 AM CrossFit
5 x 5 @ 135 lbs
9
Daniel
Leatherman
5:30 AM CrossFit
5 x 5 @ 135 lbs
BACK HURTING
10
Aiden
Price
12:00 PM CrossFit
5 x 5 @ 125 lbs
10
Tommy
Grey
5:30 PM CrossFit
5 x 5 @ 125 lbs
11
Rob
Allen
4:00 PM CrossFit
5 x 5 @ 45 lbs
First time with bar
12
Tom
Collins
5:30 PM CrossFit
3 x 5 @ 165 lbs
Female Clients
1
Myra
Harmon
4:00 PM CrossFit
5 x 5 @ 145 lbs
2
Amy
Plonk
8:30AM CrossFit Class
5 x 5 @ 130 lbs
3
Jennifer
Eckard
9:30 AM CrossFit
5 x 5 @ 125 lbs
4
Stacey
Nance
6:30 PM CrossFit
5 x 5 @ 120 lbs
5
Jenn
Warcola
4:00 PM CrossFit
5 x 5 @ 115 lbs
5
Krissy
Jones
12:00 PM CrossFit
5 x 5 @ 115 lbs
5
Miranda
Morales
12:00 PM CrossFit
5 x 5 @ 115 lbs
5
Monica
Leatherman
5:30 PM CrossFit
5 x 5 @ 115 lbs
6
Rhonda
Halford
9:30 AM CrossFit
5 x 5 @ 110 lbs
7
Cambell
Vander Haar
9:30 AM CrossFit
5 x 5 @ 105 lbs
115 for first two sets, 105 for last three
8
Amanda
Vander Haar
9:30 AM CrossFit
5 x 5 @ 95 lbs
8
Hillary
May
6:30 AM CrossFit
5 x 5 @ 95 lbs
8
Lauran
Stump
6:30 PM CrossFit
5 x 5 @ 95 lbs
8
Maddy
Fero
5:30 AM CrossFit
5 x 5 @ 95 lbs
9
Amanda
Mendez
4:00 PM CrossFit
5 x 5 @ 85 lbs
9
Kelly
Nouri
9:30 AM CrossFit
5 x 5 @ 85 lbs
9
Michelle
Fisher
4:00 PM CrossFit
5 x 5 @ 85 lbs
9
Nikki
Stewart
4:00 PM CrossFit
5 x 5 @ 85 lbs
9
Shannon
Fichter
6:30 PM CrossFit
5 x 5 @ 85 lbs
10
Karina
Collins
9:30 AM CrossFit
5 x 5 @ 65 lbs
11
Kendra
Caruso
5:30 AM CrossFit
5 x 5 @ 55 lbs
12
Lisa
Hummel
6:30 AM CrossFit
5 x 5 @ 45 lbs
13
Private
9:30 AM CrossFit
5 x 5 @ 35 lbs
14
Pam
Floberg
6:30 PM CrossFit
5 x 5 @ 25 lbs
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