Show Workout in Full Screen
Auto Scroll Page
Components
Metcon
Squat Clean
Sugar Daddy
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/11/15 - 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):
50 (31/19)
Workout
8/11/15
Happy Birthday Bob! No box jump overs.
Skill
1: Metcon (No Measure)
5x1 - Seated Box Jump
2: Metcon (Weight)
5x1
Clean High Pull + Tall Clean.
*Clean High Pull - Bring bar to chest level. Tall clean - With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.
Weightlifting
3: Squat Clean (EMOMx15, 3 Rounds:)
Squat Clean
EMOMx15, 3 Rounds:
Min 1 - 1 Squat Clean,
Min 2 - 1 Squat Clean,
Min 3 - 1 Squat Clean,
Min 4 - 1 Squat Clean,
Min 5 - 1 Squat Clean,
You choose the weight and you choose if you want to do it across or add as you go. Please just make sure you log the correct sets and reps in WODify.
Metcon
4: Sugar Daddy (Time)
21-15-9 Dead Lifts, 225/155
400m Run after each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 11, 2015
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
135 lbs
1
Colby
Wollak
4:00 PM CrossFit
135 lbs
2
Daniel
Leatherman
5:30 AM CrossFit
95 lbs
2
Danny
Eckard
5:30 AM CrossFit
95 lbs
2
Erich
Cloninger
4:00 PM CrossFit
95 lbs
2
Jordan
Propst
6:30 PM CrossFit
95 lbs
47.5" seated jump (5 45# plates)
2
Kyle
Baker
6:30 PM CrossFit
95 lbs
2
Neil
Glezen
5:30 AM CrossFit
95 lbs
2
Robert
Johnson
4:00 PM CrossFit
95 lbs
2
Shawn
Deluca
5:30 PM CrossFit
95 lbs
3
Eli
Joy
12:00 PM CrossFit
85 lbs
4
Tracy
Benfield
5:30 AM CrossFit
75 lbs
4
Zack
DeBerry
5:30 AM CrossFit
75 lbs
5
Lanny
Natoli
5:30 PM CrossFit
65 lbs
6
Christian
Howard
5:30 PM CrossFit
55 lbs
7
Josh
Roberts
5:30 PM CrossFit
45 lbs
7
Nick
DiSabato
9:30 AM CrossFit
45 lbs
8
Vinnie
DiSabato
9:30 AM CrossFit
35 lbs
9
Charles
Martin
5:30 AM CrossFit
195 lbs
10
Darius
Nouri
4:00 PM CrossFit
115 lbs
10
Donald
Stewart
5:30 PM CrossFit
115 lbs
x5
11
Hap
Clayton
8:30AM CrossFit Class
95 lbs
11
Micah
Simon
5:30 AM CrossFit
95 lbs
12
jesse
little
5:30 AM CrossFit
85 lbs
13
Chance
Gregory
6:30 PM CrossFit
75 lbs
14
Al
Moody
12:00 PM CrossFit
65 lbs
14
Timmy
Sparkman
4:00 PM CrossFit
65 lbs
15
Bill
Knight
6:30 PM CrossFit
45 lbs
15
Patrick
Mizzell
8:30AM CrossFit Class
45 lbs
16
Gustavo
Lima
9:30 AM CrossFit
35 lbs
17
Tommy
Grey
5:30 PM CrossFit
15 lbs
sore back
Female Clients
1
Private
8:30AM CrossFit Class
65 lbs
1
Leslie
Auton
5:30 AM CrossFit
65 lbs
2
Alyson
Knight
5:30 PM CrossFit
55 lbs
2
Brittany
Bowden
6:30 PM CrossFit
55 lbs
2
Jenn
Warcola
9:30 AM CrossFit
55 lbs
3
Savannah
Rhyne
5:30 AM CrossFit
35 lbs
4
Cambell
Vander Haar
5:30 PM CrossFit
95 lbs
5
Kim
Quilla
12:00 PM CrossFit
85 lbs
6
Myra
Harmon
4:00 PM CrossFit
65 lbs
6
Paige
Acovski
12:00 PM CrossFit
65 lbs
6
Stacey
Nance
6:30 PM CrossFit
65 lbs
7
Nikki
Sparkman
4:00 PM CrossFit
55 lbs
8
Amanda
Vander Haar
8:30AM CrossFit Class
35 lbs
8
Cambell
Vander Haar
8:30AM CrossFit Class
35 lbs
8
Cheri
Howard
5:30 PM CrossFit
35 lbs
8
Krissy
Jones
12:00 PM CrossFit
35 lbs
3@35 2@55
8
Stacy
Byus
8:30AM CrossFit Class
35 lbs
9
Jennifer
Grey
5:30 PM CrossFit
15 lbs
10
Lynne
Good
9:30 AM CrossFit
0 lbs
form work
Loading...
Powered By Wodify