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Components
31 Heroes
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/11/18 - CrossFit Allegiance
Class
(All)
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (6/2)
Workout
8/11/18
Happy Birthday Bob J!
Metcon
31 Heroes (AMRAP - Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes
click here
We don't have sandbags filled so Run with a plate if you can.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 11, 2018
Male Clients
1
Dane
Sonnenberg
9:30 AM CrossFit
112 Reps
60lb d-ball
1
Eli
Joy
9:30 AM CrossFit
112 Reps
Great job Dane! 60 lb D-Ball
2
Scotty
In Route
9:30 AM CrossFit
176 Reps
Trent, 115#, 40#D-ball
3
Bruce
Sonnenberg
9:30 AM CrossFit
156 Reps
55lb thruster, ring row, 24in step
4
Joey
Hager
9:30 AM CrossFit
13 Reps
Partner was marissa
5
Brent
Miller
9:30 AM CrossFit
0 Reps
a lot... Brandi
Female Clients
1
Teeter
Miller
9:30 AM CrossFit
280 Reps
Brent
2
Marissa
Hager
9:30 AM CrossFit
13 Reps
13 rounds with partner Joey. Ring rows, step box, 55 lbs thruster...
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