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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/8/19 - 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 (20/13)
Workout
8/8/19
Warm-up
Metcon (No Measure)
Upper Body:
1. Puppy Pose: 1 Minute
https://www.youtube.com/watch?v=i1-bFRjloeI
2. Shoulder to Floor: 1 Minute
https://www.youtube.com/watch?v=D0li2U56nO4
3. Wrist Stretches: 1 Minute
Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
Metcon
Metcon (AMRAP - Reps)
5 Rounds
40 Seconds at each station with 20 second rest between stations:
Minute 1: Any Machine Calories
Minute 2: KBS (53/35)
Minute 3: Air Squats
Minute 4: Double Unders
Minute 5: AbMat Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 08, 2019
Male Clients
1
Eli
Joy
5:30 PM CrossFit
751 Reps
2
Johnny
Quilla
12:00 PM CrossFit
704 Reps
3
Eric
Olinger
12:00 PM CrossFit
672 Reps
4
Jason
Denis
5:30 PM CrossFit
579 Reps
134,121,105,110,109
5
Colby
Wollak
4:00 PM CrossFit
562 Reps
6
Jim
Tuttle
5:30 AM CrossFit
493 Reps
7
Dane
Sonnenberg
4:00 PM CrossFit
429 Reps
8
Kenny
Hastings
9:30 AM CrossFit
389 Reps
9
Jumpin Jack
Schneider
4:00 PM CrossFit
351 Reps
Bike
10
Bob
Swadley
4:00 PM CrossFit
310 Reps
11
Jordan
Calhoun
8:30AM CrossFit Class
642 Reps
Singles 2/1
12
Ryan
Snitker
4:00 PM CrossFit
627 Reps
16kg kbs Singles (counted half)
13
Chris
Hemrick
9:30 AM CrossFit
534 Reps
14
Lee
Blackwelder
5:30 PM CrossFit
518 Reps
singles/2
15
Lanny
Natoli
5:30 PM CrossFit
517 Reps
16kg rest rx
16
Paul
Rafferty
5:30 AM CrossFit
515 Reps
35 lb kb
17
Joey
Hager
5:30 AM CrossFit
457 Reps
18
logan
murr
9:30 AM CrossFit
251 Reps
19
Brad
May
5:30 PM CrossFit
0 Reps
didn't keep track did du though
19
Chad
Malmstrom
4:00 PM CrossFit
0 Reps
115m 14 19 - 12
Female Clients
1
Jennifer
Eckard
9:30 AM CrossFit
353 Reps
Only 3 to 5 DUs per round
2
Rebecca
Karner
8:30AM CrossFit Class
692 Reps
Ski/row, singles
3
JULIA
SILVA
5:30 PM CrossFit
659 Reps
Singles
4
Lisa
Brisbane
5:30 PM CrossFit
647 Reps
Singles
5
Emily
Wagner
8:30AM CrossFit Class
593 Reps
singles, bike, 16kg
6
Mary
Rafferty
5:30 AM CrossFit
541 Reps
Ski/row; 20# KB; Single
7
chelsea
snitker
8:30AM CrossFit Class
537 Reps
35lb kettle Singles 2as1 for reps counted
8
Marissa
Hager
5:30 AM CrossFit
498 Reps
Singles
9
Brittany
Miller
6:30 PM CrossFit
404 Reps
3 rounds 20# and singles
10
Mary
Mason
9:30 AM CrossFit
297 Reps
Ski/bike/35#kb. D/U work 0 reps
11
Emma
Mason
9:30 AM CrossFit
238 Reps
DU attempts, 35#, Bike
12
Cindy
Orr
12:00 PM CrossFit
0 Reps
3 rounds, had to leave
12
Cambell
Vander Haar
12:00 PM CrossFit
0 Reps
lost count - singles
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