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Components
Push Press
Frank The Tank
Jerk
Romanian Dead Lifts
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/12/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
BOOTCAMP
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):
47 (24/23)
Workout
9/12/17
Weightlifting
Push Press (75% 2x5 80% 2x3)
Push Press
Metcon
Frank The Tank (3 Rounds for reps)
AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
Optional Extra Strength Work
Jerk ( 65%1x2 70%1x2 75% 1x2 80% 1x2 85% 2x1)
Off the rack
Romanian Dead Lifts (60% 1x5 65% 1x5 70% 3x5)
Percentages are off Back Squat 1RM
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 12, 2017
Male Clients
1
Kyle
Baker
5:30 PM CrossFit
2 x 3 @ 225 lbs
2
Colby
Wollak
4:00 PM CrossFit
2 x 3 @ 205 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
2 x 3 @ 195 lbs
4
Derek
Halford
12:00 PM CrossFit
2 x 3 @ 185 lbs
4
Eli
Joy
5:30 PM CrossFit
2 x 3 @ 185 lbs
4
Private
4:00 PM CrossFit
2 x 3 @ 185 lbs
5
Eric
Olinger
12:00 PM CrossFit
2 x 3 @ 165 lbs
5
Robert
Foschi
5:30 PM CrossFit
2 x 3 @ 165 lbs
6
Stephen
Kent
5:30 AM CrossFit
2 x 3 @ 155 lbs
7
Andy
Pridmore
5:30 PM CrossFit
2 x 3 @ 155 lbs
7
Brent
Miller
5:30 PM CrossFit
2 x 3 @ 155 lbs
8
Darius
Nouri
8:30AM CrossFit Class
2 x 3 @ 145 lbs
8
Hap
Clayton
8:30AM CrossFit Class
2 x 3 @ 145 lbs
9
Toni
Huber
5:30 AM CrossFit
2 x 3 @ 140 lbs
10
Adam
McCall
6:30 PM CrossFit
2 x 3 @ 135 lbs
10
Danny
Eckard
6:30 AM CrossFit
2 x 3 @ 135 lbs
10
King
of Verdict ...
12:00 PM CrossFit
2 x 3 @ 135 lbs
10
Neil
Glezen
6:30 PM CrossFit
2 x 3 @ 135 lbs
11
Scotty
In Route
8:30AM CrossFit Class
2 x 3 @ 125 lbs
12
Justin
Lincoln
6:30 AM CrossFit
2 x 3 @ 115 lbs
12
Ken
Buckstad
5:30 AM CrossFit
2 x 3 @ 115 lbs
12
Timothy
Hummel
4:00 PM CrossFit
2 x 3 @ 115 lbs
13
Jim
Tuttle
6:30 AM CrossFit
2 x 3 @ 85 lbs
14
Forrest
Brown
9:30 AM CrossFit
2 x 3 @ 65 lbs
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
2 x 3 @ 165 lbs
2
Alyson
Knight
4:00 PM CrossFit
2 x 3 @ 120 lbs
3
Jill
Olinger
6:30 PM CrossFit
2 x 3 @ 115 lbs
4
Jenn
Warcola
12:00 PM CrossFit
2 x 3 @ 100 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
2 x 3 @ 85 lbs
6
Amy
Plonk
4:00 PM CrossFit
2 x 3 @ 80 lbs
6
Katie
Powell
9:30 AM CrossFit
2 x 3 @ 80 lbs
6
Miranda
Morales
4:00 PM CrossFit
2 x 3 @ 80 lbs
6
Shannon
Fichter
4:00 PM CrossFit
2 x 3 @ 80 lbs
6
Susan
Sterling
5:30 AM CrossFit
2 x 3 @ 80 lbs
75, 80
7
Kelly
Nouri
12:00 PM CrossFit
2 x 3 @ 75 lbs
7
Maggie
Gaspar
4:00 PM CrossFit
2 x 3 @ 75 lbs
7
Nancy
Treadgold
5:30 PM CrossFit
2 x 3 @ 75 lbs
7
Rhonda
Halford
6:30 AM CrossFit
2 x 3 @ 75 lbs
8
Lauran
Stump
6:30 PM CrossFit
2 x 3 @ 70 lbs
9
Jackie
Moffitt
12:00 PM CrossFit
2 x 3 @ 65 lbs
9
Maddy
Fero
5:30 AM CrossFit
2 x 3 @ 65 lbs
10
Adrianne
Glezen
6:30 PM CrossFit
2 x 3 @ 55 lbs
10
Katie
Tuttle
4:00 PM CrossFit
2 x 3 @ 55 lbs
11
Cambell
Vander Haar
4:00 PM CrossFit
2 x 3 @ 50 lbs
12
Alyson
Denis
5:30 PM CrossFit
2 x 3 @ 45 lbs
12
Lisa
Hummel
4:00 PM CrossFit
2 x 3 @ 45 lbs
12
Pam
Floberg
6:30 PM CrossFit
2 x 3 @ 45 lbs
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