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Components
31 Heroes
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
Labor Day - 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):
18 (7/11)
Workout
Labor Day
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 03, 2018
Male Clients
1
Eli
Joy
9:30 AM CrossFit
186 Reps
Derrick, Shawn
2
Dane
Sonnenberg
9:30 AM CrossFit
140 Reps
2
Private
9:30 AM CrossFit
140 Reps
3
Ron
Rivieccio
9:30 AM CrossFit
165 Reps
35 lb Thrusters x 8 (add more next time), 12 pullups w/Green band...
4
Danny
Eckard
9:30 AM CrossFit
155 Reps
Justin, 95#,jumping PUs, 40#400m
5
Justin
Lincoln
9:30 AM CrossFit
5 Reps
w/danny
6
Scotty
In Route
9:30 AM CrossFit
0 Reps
Jack 95#-PU-24” 30#SB for run.
Female Clients
1
Jacki
Collins
9:30 AM CrossFit
450 Reps
Maria - 10# DB Presses, 6 Ring Rows, Run w/o weight
1
Maria
Wilson
9:30 AM CrossFit
450 Reps
35#, ring rows, no weight run w/th Jackie
2
Debbie
Burroughs
9:30 AM CrossFit
375 Reps
8 thrusters, 6 ring rows, 11 box jumps - Sylvia
2
Sylvia
Burroughs
9:30 AM CrossFit
375 Reps
debbie
3
Emily
Wagner
9:30 AM CrossFit
372 Reps
35#, no weight run, Gianna!
3
Gianna
Rivieccio
9:30 AM CrossFit
372 Reps
35#, no weight run with Emily!!
4
Amy
Plonk
9:30 AM CrossFit
280 Reps
Brady- 65lb, pullups, 15lb ball run
5
Lauran
Stump
9:30 AM CrossFit
233 Reps
65lb;pu;bj;20lbball-patient erin
6
Marissa
Hager
9:30 AM CrossFit
186 Reps
Run/walk, pull-up assist, box step
7
Alyson
Knight
9:30 AM CrossFit
173 Reps
Brandi Pull-ups
8
Leslie
Auton
9:30 AM CrossFit
0 Reps
Solo - 16 minutes - 7 rounds-15 can bike; 10 DB thrusters; 10 rin...
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