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Components
Snatch
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/31/18 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (27/20)
Workout
8/31/18
Strength
Snatch
Snatch
9 min EMOM of:
EMOM x 3 min
- 3 Hang Snatches, climbing
EMOM x 3
– 2 Hang Snatches, climbing
EMOM x 3 min
– 1 Hang Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon (No Measure)
4 Rounds:
500 Meter Row at 2k Pace
21 GHD Sit-ups
Rest 1:30 Between Rounds
You can do this in place of snatch or both for extra work after the WOD.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
RX
Power snatch 95/65
C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 31, 2018
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
3 x 1 @ 205 lbs
2
Dane
Sonnenberg
5-7pm Open WOD Come When ...
3 x 1 @ 190 lbs
2
Dane
Sonnenberg
5-7pm Open WOD Come When ...
3 x 1 @ 190 lbs
3
Eli
Joy
8:30AM CrossFit Class
3 x 1 @ 175 lbs
3
Private
5-7pm Open WOD Come When ...
3 x 1 @ 175 lbs
3
Neil
Glezen
8:30AM CrossFit Class
3 x 1 @ 175 lbs
4
Chris
Morales
9:30 AM CrossFit
3 x 1 @ 165 lbs
5
Hap
Clayton
8:30AM CrossFit Class
3 x 1 @ 155 lbs
6
Bob
Swadley
8:30AM CrossFit Class
3 x 1 @ 145 lbs
6
Todd
Mehrmann
8:30AM CrossFit Class
3 x 1 @ 145 lbs
7
Alto
Shambles
8:30AM CrossFit Class
3 x 1 @ 135 lbs
7
Brent
Miller
8:30AM CrossFit Class
3 x 1 @ 135 lbs
7
Johnny
Quilla
8:30AM CrossFit Class
3 x 1 @ 135 lbs
7
Josh
Roberts
5-7pm Open WOD Come When ...
3 x 1 @ 135 lbs
8
Bernard
Tripp
6:30 AM CrossFit
3 x 1 @ 125 lbs
8
Danny
Eckard
5:30 AM CrossFit
3 x 1 @ 125 lbs
8
Jason
Leach
12:00 PM CrossFit
3 x 1 @ 125 lbs
9
Darius
Nouri
8:30AM CrossFit Class
3 x 1 @ 115 lbs
9
Justin
Lincoln
5:30 AM CrossFit
3 x 1 @ 115 lbs
9
Stephen
Kent
5:30 AM CrossFit
3 x 1 @ 115 lbs
10
Al
Moody
8:30AM CrossFit Class
3 x 1 @ 105 lbs
10
Ken
Buckstad
6:30 AM CrossFit
3 x 1 @ 105 lbs
11
Joey
Hager
5:30 AM CrossFit
3 x 1 @ 95 lbs
11
Jumpin Jack
Schneider
4:00 PM CrossFit
3 x 1 @ 95 lbs
11
malachi
mcquien
5-7pm Open WOD Come When ...
3 x 1 @ 95 lbs
12
Colby
Wollak
8:30AM CrossFit Class
3 x 1 @ 0 lbs
failed at 95
12
Derrick
Ledford
4:00 PM CrossFit
1 x 1 @ 175 lbs
Female Clients
1
Myra
Harmon
8:30AM CrossFit Class
3 x 1 @ 105 lbs
2
Hillary
Ledford
12:00 PM CrossFit
3 x 1 @ 90 lbs
3
Jennifer
Eckard
5-7pm Open WOD Come When ...
3 x 1 @ 85 lbs
3
Teeter
Miller
8:30AM CrossFit Class
3 x 1 @ 85 lbs
4
Maddy
Fero
5:30 AM CrossFit
3 x 1 @ 80 lbs
4
Rhonda
Halford
8:30AM CrossFit Class
3 x 1 @ 80 lbs
5
Angie
Clayton
9:30 AM CrossFit
3 x 1 @ 75 lbs
(shoulder)
5
Katie
Tuttle
4:00 PM CrossFit
3 x 1 @ 75 lbs
failed first attempt at 75, then got 2
5
Lauran
Stump
5:30 AM CrossFit
3 x 1 @ 75 lbs
6
Mariah
Conner
4:00 PM CrossFit
3 x 1 @ 70 lbs
7
Melissa
Holden
4:00 PM CrossFit
3 x 1 @ 65 lbs
8
Debbie
Burroughs
5:30 AM CrossFit
3 x 1 @ 55 lbs
8
Emily
Wagner
8:30AM CrossFit Class
3 x 1 @ 55 lbs
9
Shelly
Walsh
8:30AM CrossFit Class
3 x 1 @ 50 lbs
10
Laurie
Dymes
5:30 AM CrossFit
3 x 1 @ 40 lbs
10
Marissa
Hager
5:30 AM CrossFit
3 x 1 @ 40 lbs
11
Maria
Wilson
4:00 PM CrossFit
3 x 45 @ 0 lbs
11
Private
4:00 PM CrossFit
3 x 30 @ 0 lbs
11
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 95 lbs
11
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 70 lbs
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