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Components
Metcon
Deadlift
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/14/18 - 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):
51 (28/23)
Workout
9/14/18
Metcon
Metcon (Time)
Cash-in: 1000m Row
2 Rounds
800m run
10 Squat Cleans 155/105
10 Jerks 155/105
RX 135/95 Cleans no squat
Optional Extra Strength Work
Deadlift (5x3 climbing)
Deadlift
5 Sets of 3
Regular pull off ground, 5 second negative.
*After each set, complete 25′ Handstand Walk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 14, 2018
Male Clients
1
Derrick
Ledford
12:00 PM CrossFit
16:35
2
Private
8:30AM CrossFit Class
17:01
3
Dane
Sonnenberg
9:30 AM CrossFit
17:16
4
Kyle
Baker
5:30 AM CrossFit
17:54
5
Eric
Olinger
12:00 PM CrossFit
18:16
6
Neil
Glezen
4:00 PM CrossFit
18:34
7
Patrick
Mizzell
9:30 AM CrossFit
19:55
8
Todd
Mehrmann
4:00 PM CrossFit
24:02
9
Donald
Stewart
9:30 AM CrossFit
24:08
10
Lanny
Natoli
12:00 PM CrossFit
25:39
Completely unnecessary!
11
Johnny
Quilla
8:30AM CrossFit Class
15:16
12
Brent
Miller
8:30AM CrossFit Class
15:52
13
Alto
Shambles
8:30AM CrossFit Class
16:35
14
Bob
Swadley
8:30AM CrossFit Class
17:08
15
Jason
Leach
12:00 PM CrossFit
18:48
16
Jason
Blackwell
9:30 AM CrossFit
19:20
17
Josh
Roberts
12:00 PM CrossFit
19:21
135# sc
18
Daniel
Leatherman
5:30 AM CrossFit
19:42
19
King
of Verdict ...
12:00 PM CrossFit
20:02
20
Stephen
Kent
5:30 AM CrossFit
22:05
21
Justin
Lincoln
5:30 AM CrossFit
24:00
22
Todd
Mashburn
5-7pm Open WOD Come When ...
24:47
Did not read ended up squatting
23
Al
Moody
4:00 PM CrossFit
17:42
115 cleans 115 jerks Last round 20 cal bike
24
Jim
Tuttle
6:30 AM CrossFit
17:50
95#
25
Ron
Rivieccio
5:30 AM CrossFit
18:30
55# row not run
26
Jonah
Johnston
12:00 PM CrossFit
19:17
27
Mike
Alfred
5:30 AM CrossFit
20:11
75#, too light
28
Joey
Hager
5:30 AM CrossFit
22:04
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
17:21
2
Cambell
Vander Haar
4:00 PM CrossFit
18:56
3
Alyson
Knight
5-7pm Open WOD Come When ...
19:51
4
Myra
Harmon
8:30AM CrossFit Class
20:01
5
Jenn
Warcola
12:00 PM CrossFit
23:43
6
Miranda
Morales
4:00 PM CrossFit
17:16
7
Teeter
Miller
8:30AM CrossFit Class
20:11
8
Jennifer
Eckard
9:30 AM CrossFit
21:47
9
Maddy
Fero
5:30 AM CrossFit
22:16
my jerks were blahhhhh
10
Shannon
Fichter
12:00 PM CrossFit
22:45
Because Jen made us 😡
11
Hillary
Ledford
12:00 PM CrossFit
23:45
Shared bar w/daria
12
Katie
Tuttle
4:00 PM CrossFit
28:32
Slowest runner ever 🐢 ☹️
13
Nikki
Stewart
9:30 AM CrossFit
17:29
65 pc and pj
14
Cambell
Vander Haar
12:00 PM CrossFit
19:25
135 pc, ghd
15
Angie
Clayton
9:30 AM CrossFit
20:02
65#
16
Emily
Wagner
8:30AM CrossFit Class
20:39
55# cl
17
Meghan
Dymes
5:30 AM CrossFit
21:10
18
Laurie
Dymes
5:30 AM CrossFit
21:13
19
Lauran
Stump
5:30 AM CrossFit
22:29
rowed all; 80lb
20
Marissa
Hager
5:30 AM CrossFit
22:34
21
Jennifer
Taylor
5-7pm Open WOD Come When ...
22:42
75#
22
Kate
Conrad
5-7pm Open WOD Come When ...
23:18
55#
23
Gianna
Rivieccio
5:30 AM CrossFit
23:30
round 1- 55# round 2- 35#
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