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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/10/17 - 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):
36 (16/20)
Workout
8/10/17
Metcon
Metcon (Time)
Partner WOD:
60-40-30-20
KBS (32/24kg)
Burpees
400 Meter Run
ADV RX as Written
RX 24/16kg
**Split reps however needed and run together
Mobility
Metcon (No Measure)
2 min Frog stretch
2 min ankle stretch
2 min 90/90 stretch
2 min Chest Smash with ball
2 min Lat Smash with Roller
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 10, 2017
Male Clients
1
Kyle
Baker
5:30 AM CrossFit
19:45
Maddy: 1-0 vs Fero/McCall racing
2
Private
4:00 PM CrossFit
19:57
3
Derrick
Ledford
5:30 PM CrossFit
20:22
Colby
4
Brent
Miller
8:30AM CrossFit Class
21:50
Awesome Lawson!!!!! I love that boy!!
5
Chris
Morales
8:30AM CrossFit Class
23:19
Hap. Died on run.
5
Hap
Clayton
8:30AM CrossFit Class
23:19
Morales
6
Neil
Glezen
6:30 PM CrossFit
23:25
Hillary rocks!
7
David
Fero
8:30AM CrossFit Class
20:07
5:30 with McCall
7
Matt
McCall
5:30 AM CrossFit
20:07
Fero
8
Tom
Collins
5:30 PM CrossFit
22:16
Alyson- great work!
9
Jason
Leach
12:00 PM CrossFit
22:34
Dane!
10
Andy
Pridmore
6:30 PM CrossFit
25:41
Jay
11
Tommy
Grey
5:30 PM CrossFit
21:35
Leslie - 2 min bike for run, 24kg KB
12
Rob
Allen
6:30 PM CrossFit
26:19
Individual at home modified 15lb KB 30KB 60 SU 400M 2min rest; 20...
13
Bill
Knight
9:30 AM CrossFit
27:18
Patrick and Tyler
14
Jay
Parkhurst
6:30 PM CrossFit
0:00
1st day: Andy partner 8KG KB
Female Clients
1
Jill
Olinger
4:00 PM CrossFit
19:57
Frankie
2
Alyson
Knight
5:30 PM CrossFit
22:16
tom
3
Maddy
Fero
5:30 AM CrossFit
19:45
Kyle, beast mode partner!
4
Amy
Plonk
8:30AM CrossFit Class
22:23
Kelly and Jackie~ great job!
4
Kelly
Nouri
8:30AM CrossFit Class
22:23
Amy Jackie :-)
5
Cambell
Vander Haar
12:00 PM CrossFit
22:34
Slow run. Jason.
6
Nikki
Stewart
9:30 AM CrossFit
23:12
Donnie
7
Cambell
Vander Haar
9:30 AM CrossFit
26:34
Dylan A.
8
Jennifer
Pridmore
5:30 PM CrossFit
26:46
Pam & Nancy
8
Pam
Floberg
5:30 PM CrossFit
26:46
9
Jennifer
Eckard
9:30 AM CrossFit
26:47
Melissa! Thank you!!!!!!
9
Private
9:30 AM CrossFit
26:47
10
Leslie
Auton
5:30 PM CrossFit
21:35
Big Tom (Tommy Grey)
11
Jackie
Moffitt
8:30AM CrossFit Class
22:23
200m run with Amy and Kelly
12
Katie
Tuttle
4:00 PM CrossFit
25:13
w/Michelle & Hank! 16kg kb
12
Michelle
Fisher
4:00 PM CrossFit
25:13
13
Karina
Collins
9:30 AM CrossFit
25:32
8kg thanks Katie :)
13
Katie
Powell
9:30 AM CrossFit
25:32
With Karina :) 12kg
14
Shannon
Fichter
6:30 PM CrossFit
26:12
12kg, Stacey
14
Stacey
Nance
6:30 PM CrossFit
26:12
with Shannon
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