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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/24/19 - 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):
52 (30/22)
Workout
9/24/19
Metcon
Metcon (Time)
Partner WOD
3 Rounds
10 Double KB Hang Clean & Jerks
20 Double KB Front Rack Lunge
10 Double KB Hang Clean & Jerks
100m Double KB Farmers Carry
RX KB 24/16kg
Double KB Clean & Jerk
https://m.youtube.com/watch?v=noQxrawvr78
Double KB Fromt Rack Lunge. You can reverse step or Front Step.
https://m.youtube.com/watch?v=dSTVBCHvg0E
Metcon
Metcon (Time)
Partner WOD For Time:
100/70 Calorie Bike
100 HSPU
RX Push Press 50/35
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 24, 2019
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
8:26
MIKE!!
2
Patrick
Mizzell
8:30AM CrossFit Class
9:51
Hap Brent and all of 830
3
Colby
Wollak
4:00 PM CrossFit
10:13
3
Johnny
Quilla
4:00 PM CrossFit
10:13
Colby
4
Danny
Eckard
6:30 AM CrossFit
12:08
I'm sorry Jim
5
Jeff
Peck
12:00 PM CrossFit
12:24
Todd
5
Todd
Mehrmann
12:00 PM CrossFit
12:24
Jeff
6
Derrick
Ledford
12:00 PM CrossFit
7:00
1/2 reps, no partner
7
Derek
Halford
6:30 AM CrossFit
7:24
DBs bs KBS; Leslie!
8
Erich
Cloninger
6:30 PM CrossFit
7:40
Andy/Jenn P
9
Evan
Mason
12:00 PM CrossFit
8:00
Monica 30#KB
10
wesley
wilson
9:30 AM CrossFit
8:05
11
Mike
Alfred
5:30 AM CrossFit
8:26
Brandon
12
Alto
Shambles
8:30AM CrossFit Class
8:28
Cleans,16kg
12
Scotty
In Route
8:30AM CrossFit Class
8:28
TG 16kg
13
Brent
Miller
8:30AM CrossFit Class
8:34
Hap - 16kg
13
Hap
Clayton
8:30AM CrossFit Class
8:34
Brent
14
Jay
Parkhurst
5:30 PM CrossFit
8:40
35# Db - Lee
14
Lee
Blackwelder
5:30 PM CrossFit
8:40
JP, 35# db cleans, 24kg farmers
15
Bob
Swadley
12:00 PM CrossFit
8:50
Dane V 16 kg
16
Brad
Topper
5:30 PM CrossFit
9:21
40# DB, 24kg KB Farmers Walk, Brandi
17
Kyle
Baker
5:30 PM CrossFit
9:24
Alyssa
18
Kevin
Smith
5:30 PM CrossFit
9:40
19
Patrick
Dollak
9:30 AM CrossFit
9:53
Mike D. partner
20
Jumpin Jack
Schneider
4:00 PM CrossFit
10:14
LT KB for me Joey H!
21
Joel
Barrio
9:30 AM CrossFit
11:04
21
Rj
colichio
9:30 AM CrossFit
11:04
22
Paul
Rafferty
5:30 AM CrossFit
11:55
35 lbs , 53 farmer w Steve
22
Stephen
Kent
5:30 AM CrossFit
11:55
with paul!
23
Jim
Tuttle
6:30 AM CrossFit
12:08
12kb Danny killed it!
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
9:04
Myra
1
Myra
Harmon
4:00 PM CrossFit
9:04
cams
2
Teeter
Miller
5:30 PM CrossFit
9:21
Brad - ran 200m first round
3
Mary
Rafferty
5:30 AM CrossFit
6:21
w/Lauren 15# DB
4
Leslie
Auton
6:30 AM CrossFit
7:24
Derek Halford - 12kg KB
5
Jennifer
Pridmore
6:30 PM CrossFit
7:40
Eric C & Andy - 8kg CJ/L 12kg FC
6
Jessica
Kincaid
4:00 PM CrossFit
8:41
w/ Marissa 8kg kb
6
Marissa
Hager
4:00 PM CrossFit
8:41
With Jessica
7
Cambell
Vander Haar
12:00 PM CrossFit
8:50
16kg; Bob
8
Lauran
Stump
5:30 AM CrossFit
9:21
Mary- 15db
9
Alyssa
Baker
5:30 PM CrossFit
9:24
Kyle
10
Laurie
Dymes
5:30 AM CrossFit
9:45
10
Meghan
Dymes
5:30 AM CrossFit
9:45
11
Kate
Conrad
5:30 AM CrossFit
9:56
shannon; 8KG
11
Shannon
Fichter
5:30 AM CrossFit
9:56
8 KG
12
JULIA
SILVA
9:30 AM CrossFit
10:36
13
Emma
Mason
4:00 PM CrossFit
11:19
12KG, Katie
13
Katie
Tuttle
4:00 PM CrossFit
11:19
Emma! 12kg kb
14
Jennifer
Taylor
8:30AM CrossFit Class
11:38
Miranda & Kelli 12#
14
Kelly
Nouri
8:30AM CrossFit Class
11:38
Jenn T & Miranda
14
Miranda
Morales
8:30AM CrossFit Class
11:38
12kg kb kelly & JTaylor!
15
Mary
Mason
4:00 PM CrossFit
12:05
Maggie!! 12kg C&J 8kg lunge
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