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Components
Jerk
Lucky 7’s
Snatch
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/24/28 - 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):
50 (22/28)
Workout
9/24/28
Weightlifting
Jerk (10x3 across 5-10#'s heavier than last week. )
Metcon
Lucky 7’s (Time)
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (50/35#'s)
RX C2B
Optional Extra Strength Work
Snatch
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 24, 2018
Male Clients
1
Private
8:30AM CrossFit Class
10 x 3 @ 225 lbs
1
Derrick
Ledford
5:30 PM CrossFit
10 x 3 @ 225 lbs
2
Kyle
Baker
4:00 PM CrossFit
10 x 3 @ 215 lbs
3
Alto
Shambles
8:30AM CrossFit Class
10 x 3 @ 185 lbs
3
Eli
Joy
4:00 PM CrossFit
10 x 3 @ 185 lbs
Should've done 265
4
Brandon
Hedrick
5:30 AM CrossFit
10 x 3 @ 175 lbs
5
Brent
Miller
8:30AM CrossFit Class
10 x 3 @ 165 lbs
5
Darius
Nouri
8:30AM CrossFit Class
10 x 3 @ 165 lbs
5
Scotty
In Route
8:30AM CrossFit Class
10 x 3 @ 165 lbs
6
Al
Moody
5:30 AM CrossFit
10 x 3 @ 160 lbs
7
King
of Verdict ...
12:00 PM CrossFit
10 x 3 @ 155 lbs
8
Jay
Parkhurst
6:30 PM CrossFit
10 x 3 @ 135 lbs
9
Alan
moffitt
5:30 PM CrossFit
10 x 3 @ 125 lbs
9
Mike
Alfred
5:30 AM CrossFit
10 x 3 @ 125 lbs
10
Joey
Hager
5:30 AM CrossFit
10 x 3 @ 115 lbs
11
Derek
Halford
6:30 AM CrossFit
10 x 3 @ 95 lbs
11
Richard
Washam
9:30 AM CrossFit
10 x 3 @ 95 lbs
12
Andrew
Yount
9:30 AM CrossFit
10 x 3 @ 75 lbs
12
Colby
Wollak
8:30AM CrossFit Class
10 x 3 @ 75 lbs
13
sam
knight
5:30 PM CrossFit
10 x 3 @ 35 lbs
14
Neil
Glezen
8:30AM CrossFit Class
9 x 3 @ 265 lbs
Failed last one
14
Stephen
Kent
5:30 AM CrossFit
5 x 3 @ 175 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
10 x 3 @ 130 lbs
2
Alyson
Knight
5:30 PM CrossFit
10 x 3 @ 125 lbs
3
Leslie
Auton
5:30 PM CrossFit
10 x 3 @ 110 lbs
3
Miranda
Morales
9:30 AM CrossFit
10 x 3 @ 110 lbs
3
Teeter
Miller
5:30 PM CrossFit
10 x 3 @ 110 lbs
4
Emma
Fitzsimmons
4:00 PM CrossFit
10 x 3 @ 105 lbs
5
Maddy
Fero
5:30 AM CrossFit
10 x 3 @ 95 lbs
5
Maggie
Gaspar
4:00 PM CrossFit
10 x 3 @ 95 lbs
5
Rhonda
Halford
6:30 AM CrossFit
10 x 3 @ 95 lbs
6
Monica
Leatherman
4:00 PM CrossFit
10 x 3 @ 90 lbs
7
Angie
Clayton
9:30 AM CrossFit
10 x 3 @ 80 lbs
7
Stacey
Nance
5:30 PM CrossFit
10 x 3 @ 80 lbs
8
Debbie
Burroughs
5:30 AM CrossFit
10 x 3 @ 75 lbs
8
Marissa
Hager
5:30 AM CrossFit
10 x 3 @ 75 lbs
8
Shelly
Walsh
8:30AM CrossFit Class
10 x 3 @ 75 lbs
9
Kelly
Nouri
8:30AM CrossFit Class
10 x 3 @ 70 lbs
10
Alyson
Denis
5:30 PM CrossFit
10 x 3 @ 65 lbs
10
Jacki
Collins
5:30 PM CrossFit
10 x 3 @ 65 lbs
10
Meghan
Dymes
5:30 AM CrossFit
10 x 3 @ 65 lbs
11
Gianna
Rivieccio
5:30 AM CrossFit
10 x 3 @ 60 lbs
11
Laurie
Dymes
5:30 AM CrossFit
10 x 3 @ 60 lbs
11
Maria
Wilson
5:30 PM CrossFit
10 x 3 @ 60 lbs
12
Lisa
Brisbane
9:30 AM CrossFit
10 x 3 @ 55 lbs
12
Pam
Floberg
5:30 PM CrossFit
10 x 3 @ 55 lbs
13
Jennifer
Eckard
12:00 PM CrossFit
9 x 3 @ 110 lbs
13
Mariah
Conner
4:00 PM CrossFit
6 x 3 @ 105 lbs
13
Cindy
Orr
8:30AM CrossFit Class
5 x 3 @ 100 lbs
13
Katie
Tuttle
4:00 PM CrossFit
4 x 3 @ 105 lbs
failed 2x on 5th set
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