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Components
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/18/16 - 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):
32 (19/13)
Workout
8/18/16
Metcon
For those of you that missed a day this week or if you do not need a day off this workout is for you.
Metcon (Time)
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)
Accessory Work
For those of you that need a break and can use some accessory work. ENJOY!
Metcon (No Measure)
1) 3x10 Weighted Hip Extension with 3 second pause at the top
2) 3 x unbroken reps of strict weighted muscle ups (you choose the weight) If you don't have MU then do weighted PU.
3) 3x6 Bulgarian split squats (you choose the weight)
4) 5x20 weighted situps
5) 3x10 ring dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 18, 2016
Male Clients
1
Joshua
Dockens
5:30 PM CrossFit
13:36
2
Toni
Huber
5:30 PM CrossFit
15:03
3
Brandon
Hedrick
4:00 PM CrossFit
15:20
Damn I need the cardio!
4
Erich
Cloninger
5:30 PM CrossFit
15:40
5
Derek
Halford
8:30AM CrossFit Class
16:22
slow on transition
6
Tom
Collins
5:30 PM CrossFit
16:43
7
Jason
Leach
12:00 PM CrossFit
16:54
8
Hank
Dyer
4:00 PM CrossFit
17:22
BIG TREE, FALL HARD...
9
Donald
Stewart
9:30 AM CrossFit
18:05
10
Lanny
Natoli
5:30 PM CrossFit
18:24
11
Max
McClure
6:30 PM CrossFit
19:53
12
Patrick
Mizzell
12:00 PM CrossFit
19:56
12
Tommy
Grey
5:30 PM CrossFit
19:56
13
Ty
Callaway
8:30AM CrossFit Class
19:22
14
Stephen
Kent
5:30 AM CrossFit
19:32
15
Johnny
Babitz
8:30AM CrossFit Class
20:45
10# wallballs
16
Case
Curwood
8:30AM CrossFit Class
21:14
17
Brad
May
6:30 PM CrossFit
23:05
21 cal row 21 14 lb wb 5rds
18
Bill
Knight
9:30 AM CrossFit
0:00
dnf neck
Female Clients
1
Katie
Powell
5:30 PM CrossFit
16:53
2
Cambell
Vander Haar
12:00 PM CrossFit
18:03
3
Miranda
Morales
4:00 PM CrossFit
18:21
4
Jenn
Warcola
9:30 AM CrossFit
19:48
5
Stacey
Nance
6:30 PM CrossFit
23:35
I suck!!!
6
Lilly
STump
6:30 PM CrossFit
17:05
10 cal row, 15 wall balls
7
Nikki
Stewart
9:30 AM CrossFit
18:35
10 wb
8
Karina
Collins
5:30 PM CrossFit
19:02
10#
9
Starr
Boler
8:30AM CrossFit Class
21:15
400m row 11 thrust 45lb 10 wb 10lb
10
Lauran
Stump
6:30 PM CrossFit
24:13
12 cal; 200m slow; little wb; ext 1000 row
11
Alyson
Knight
4:00 PM CrossFit
0:00
11
Krissy
Jones
8:30AM CrossFit Class
0:00
yesterdays wod, Rx, 1:20 of work, 40 sec rest 73 reps
11
Leslie
Auton
5:30 PM CrossFit
0:00
50 burpees, pushups, situps, air squats 5 rounds 10 cal bike, 10 ...
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