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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/15/17 - 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):
34 (15/19)
Workout
8/15/17
Weightlifting
Metcon (Weight)
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
ADV RX as written
RX 135/95
Metcon
Metcon (4 Rounds for reps)
AMRAPx 3min
21/18 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3 min
AMRAPx 3
18/15 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3 min
AMRAPx 3
15/12 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3 min
AMRAPx 3
12 /9 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)
Future CrossFitters
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 15, 2017
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
155 lbs
1
Private
4:00 PM CrossFit
155 lbs
1
Patrick
Mizzell
9:30 AM CrossFit
155 lbs
2
Brent
Miller
8:30AM CrossFit Class
135 lbs
2
Darius
Nouri
8:30AM CrossFit Class
135 lbs
2
Derek
Halford
9:30 AM CrossFit
135 lbs
2
Eric
Olinger
6:30 PM CrossFit
135 lbs
3
Chris
Morales
5:30 PM CrossFit
135 lbs
No FS
3
Hap
Clayton
8:30AM CrossFit Class
135 lbs
4
Donald
Stewart
5:30 PM CrossFit
115 lbs
4
Neil
Glezen
5:30 PM CrossFit
115 lbs
4
Tom
Collins
5:30 PM CrossFit
115 lbs
5
Andy
Pridmore
4:00 PM CrossFit
105 lbs
Should have done 115
5
Tommy
Grey
5:30 PM CrossFit
105 lbs
3 hang cleans for front squats
6
malachi
mcquien
6:30 PM CrossFit
95 lbs
Female Clients
1
Alyson
Knight
4:00 PM CrossFit
105 lbs
1
Jill
Olinger
5:30 AM CrossFit
105 lbs
1
Myra
Harmon
4:00 PM CrossFit
105 lbs
2
Leslie
Auton
4:00 PM CrossFit
95 lbs
105 the first 3 rounds.
2
Miranda
Morales
12:00 PM CrossFit
95 lbs
3
Brittany
Buckstad
8:30AM CrossFit Class
75 lbs
4
Private
8:30AM CrossFit Class
70 lbs
5
Katie
Powell
9:30 AM CrossFit
65 lbs
5
Monica
Leatherman
9:30 AM CrossFit
65 lbs
5
Rhonda
Halford
9:30 AM CrossFit
65 lbs
5
Shannon
Fichter
6:30 PM CrossFit
65 lbs
6
Nancy
Treadgold
5:30 PM CrossFit
60 lbs
7
Karina
Collins
8:30AM CrossFit Class
55 lbs
7
Lauran
Stump
6:30 PM CrossFit
55 lbs
7
Melissa
Holden
4:00 PM CrossFit
55 lbs
7
Nikki
Stewart
5:30 PM CrossFit
55 lbs
8
Adrianne
Glezen
5:30 PM CrossFit
45 lbs
8
Lisa
Hummel
8:30AM CrossFit Class
45 lbs
9
Pam
Floberg
6:30 PM CrossFit
25 lbs
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