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Components
Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/17/16 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 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):
40 (19/21)
Workout
8/17/16
Weightlifting
Clean (4x8 unbroken Cleans, climbing )
Clean
Metcon
Metcon (AMRAP - Reps)
Teams of 4 (if there is an odd # make a team of 5)
5 Minutes at Each Station:
Prowler Push (90/45) 10m
Calorie Row
Slam balls 30/20
Wall balls 20/14 (10ft)
Farmers Carry 32/24kg 10m
Every 10m is a rep and every calorie is a rep. Switch however you want use one person or two people or three.... it doesn't matter on the Prowler but one person working at a time for everything else.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 17, 2016
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
1 x 8 @ 225 lbs
1
Kyle
Baker
6:30 PM CrossFit
1 x 8 @ 225 lbs
1
Derrick
Ledford
6:30 PM CrossFit
1 x 8 @ 225 lbs
2
Jordan
Propst
6:30 PM CrossFit
1 x 8 @ 205 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
1 x 8 @ 195 lbs
4
Shawn
Deluca
6:30 PM CrossFit
1 x 8 @ 190 lbs
5
Eric
Olinger
4:00 PM CrossFit
1 x 8 @ 185 lbs
6
Erich
Cloninger
5:30 AM CrossFit
1 x 8 @ 175 lbs
7
Brent
Miller
8:30AM CrossFit Class
1 x 8 @ 165 lbs
7
Darius
Nouri
8:30AM CrossFit Class
1 x 8 @ 165 lbs
7
Eli
Joy
8:30AM CrossFit Class
1 x 8 @ 165 lbs
ow
8
Chris
Morales
8:30AM CrossFit Class
1 x 8 @ 155 lbs
9
Daniel
Leatherman
5:30 AM CrossFit
1 x 8 @ 145 lbs
9
Max
McClure
6:30 PM CrossFit
1 x 8 @ 145 lbs
10
Nick
Caruso
5:30 AM CrossFit
1 x 8 @ 135 lbs
10
Robert
Johnson
5:30 PM CrossFit
1 x 8 @ 135 lbs
10
Tom
Collins
5:30 PM CrossFit
1 x 8 @ 135 lbs
11
Tommy
Grey
5:30 PM CrossFit
1 x 8 @ 125 lbs
12
Derek
Halford
8:30AM CrossFit Class
1 x 6 @ 205 lbs
Female Clients
1
Cambell
Vander Haar
9:30 AM CrossFit
1 x 8 @ 155 lbs
2
Jill
Olinger
4:00 PM CrossFit
1 x 8 @ 125 lbs
3
Brittany
Bowden
6:30 PM CrossFit
1 x 8 @ 115 lbs
3
Jenn
Warcola
9:30 AM CrossFit
1 x 8 @ 115 lbs
3
Katie
Powell
5:30 PM CrossFit
1 x 8 @ 115 lbs
4
Alyssa
Dias
4:00 PM CrossFit
1 x 8 @ 100 lbs
5
Private
8:30AM CrossFit Class
1 x 8 @ 95 lbs
5
Jennifer
Taylor
6:30 AM CrossFit
1 x 8 @ 95 lbs
5
Leslie
Auton
4:00 PM CrossFit
1 x 8 @ 95 lbs
Working on form and using lower traps. Trying to keep from aggrev...
5
Stacey
Nance
6:30 PM CrossFit
1 x 8 @ 95 lbs
6
Karina
Collins
5:30 PM CrossFit
1 x 8 @ 85 lbs
6
Susan
Sterling
5:30 AM CrossFit
1 x 8 @ 85 lbs
65, 75, 80, 85
7
Starr
Boler
8:30AM CrossFit Class
2 x 8 @ 70 lbs
7
Jennifer
Grey
5:30 PM CrossFit
1 x 8 @ 70 lbs
55, 60, 65, 70
7
Nikki
Stewart
9:30 AM CrossFit
1 x 8 @ 70 lbs
8
Angie
Clayton
6:30 AM CrossFit
1 x 8 @ 60 lbs
8
Rhonda
Halford
6:30 AM CrossFit
1 x 8 @ 60 lbs
9
Kelly
Nouri
9:30 AM CrossFit
1 x 8 @ 50 lbs
hang cleans
10
Kendra
Caruso
6:30 AM CrossFit
1 x 8 @ 45 lbs
11
Miranda
Morales
9:30 AM CrossFit
1 x 7 @ 115 lbs
dropped it on 8 :(
11
Myra
Harmon
4:00 PM CrossFit
1 x 7 @ 120 lbs
dropped #8
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