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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/3/17 - 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):
33 (17/16)
Workout
8/3/17
Happy Birthday Jen Warcola!
Metcon
Metcon (Time)
AMRAP 15min:
200m Run
15 T2B
12 Front Rack Reverse Lunges (115/80)
9 Ring Dips
ADV RX as written
RX (95/65) 9 Hand Release Push-ups
Metcon
You choose your workout based on if you need a recovery day. Above non-recovery and below is recovery/accessory. Hopefully everyone does the cool down :)
Longevity!
Metcon (No Measure)
5 Rounds:
Min 1: 10 Pushups
Min 2: 10 DB Bent Over Rows, each (50/35)
Min 3: 10 Strict Presses (empty barbell)
Min 4: 10 Green Banded Pull Aparts
Min 5: 15 Sit-Ups
Metcon (No Measure)
Cool down
1 min Frog stretch
1 min each side 90/90 hip stretch
1 min each side ankle stretch
1 min child's pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 03, 2017
Male Clients
1
Chris
Morales
6:30 PM CrossFit
15:00
3 Rnds
1
Derek
Halford
12:00 PM CrossFit
15:00
4 + 16 (200M + 15 T2Bs)
2
Jason
Leach
12:00 PM CrossFit
15:00
4+4
2
King
of Verdict ...
4:00 PM CrossFit
15:00
4+0
2
Lanny
Natoli
5:30 PM CrossFit
15:00
4+7
2
Matt
McCall
4:00 PM CrossFit
15:00
4rds 20 reps
2
Tom
Collins
4:00 PM CrossFit
15:00
5 rounds even
2
Toni
Huber
6:30 PM CrossFit
15:00
4 + 18
3
Justin
Lincoln
5:30 AM CrossFit
0:00
3 rds 18
4
Andy
Pridmore
5:30 PM CrossFit
15:00
4 rd, 16 rep knee up 95 lb lunge dips on ghd
4
Brad
May
5:30 PM CrossFit
15:00
4 rds knee ups kinda no weight lunge hr pu
4
Brent
Miller
6:30 PM CrossFit
15:00
6+4 - ghd / 95# / ghdrd
4
David
Fero
5:30 AM CrossFit
15:00
5 round 22 reps 95# t2b ghd dips
4
Neil
Glezen
6:30 PM CrossFit
15:00
Very scaled
4
Nick
Caruso
5:30 AM CrossFit
15:00
3 rounds 95# purple band dips
4
Robert
Foschi
5:30 PM CrossFit
15:00
4 rounds 1 rep (knee ups / reg. dips/ 75# reverse lunges)
5
Bob
Swadley
8:30AM CrossFit Class
0:00
recovery WOD
Female Clients
1
Alyson
Knight
9:30 AM CrossFit
15:00
3 + 17: 3rnd +200run, 15t2b,1lunge
2
Amy
Plonk
8:30AM CrossFit Class
15:00
4rounds
2
Jenn
Warcola
9:30 AM CrossFit
15:00
Should have done recovery workout 😝 3 rounds 13
2
Lauran
Stump
6:30 PM CrossFit
15:00
2+8- donut slow
2
Private
9:30 AM CrossFit
15:00
2
Miranda
Morales
12:00 PM CrossFit
15:00
4 + 6
2
Stacey
Nance
6:30 PM CrossFit
15:00
3 Rnds 9reps
3
Adrianne
Glezen
6:30 PM CrossFit
15:00
5 - situps / 35# / box dips
3
Hillary
May
5:30 PM CrossFit
15:00
6rds knee ups 35# lunge hr pu
3
Jennifer
Pridmore
5:30 PM CrossFit
15:00
6 rounds, 45# lunges, knees to parallel, hand release push-ups
3
Private
9:30 AM CrossFit
15:00
3
Lilly
STump
6:30 PM CrossFit
15:00
4+0
3
Maddy
Fero
5:30 AM CrossFit
15:00
4+8, #65/t2b/box dips
3
Nikki
Stewart
4:00 PM CrossFit
15:00
55lb, t2b 5 rounds plus 200 run
3
Pam
Floberg
6:30 PM CrossFit
15:00
4 + run, 12 lunges, 9 ghd dips
4
Amanda
Vander Haar
9:30 AM CrossFit
0:00
5 rounds 34 reps All modified
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