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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/30/16 - 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
6PM Class
6:30 PM CrossFit
7PM Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (16/13)
Workout
9/30/16
Happy Birthday Bill Knight!
Weightlifting
Back Squat (1x4, 1x1, 1x4, 1x1)
Back Squat
A. 1x4 at 78%,
B. 1x1 at 83%,
C. 1x4 at 78%
D. 1x1 at 86%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18min:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 T2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 30, 2016
Male Clients
1
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 345 lbs
2
Derek
Halford
8:30AM CrossFit Class
1 x 1 @ 335 lbs
3
Colby
Wollak
8:30AM CrossFit Class
1 x 1 @ 325 lbs
4
Private
9:30 AM CrossFit
1 x 1 @ 265 lbs
4
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 265 lbs
5
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 260 lbs
6
Hank
Parker Jr
12:00 PM CrossFit
1 x 1 @ 245 lbs
7
Josh
Roberts
4:00 PM CrossFit
1 x 1 @ 225 lbs
7
Lanny
Natoli
12:00 PM CrossFit
1 x 1 @ 225 lbs
8
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 205 lbs
8
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 205 lbs
8
Tom
Collins
4:00 PM CrossFit
1 x 1 @ 205 lbs
9
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 195 lbs
10
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 175 lbs
11
Rhett
Reiser
4:00 PM CrossFit
1 x 1 @ 155 lbs
11
Ty
Callaway
4:00 PM CrossFit
1 x 1 @ 155 lbs
Female Clients
1
Alyson
Knight
8:30AM CrossFit Class
1 x 1 @ 220 lbs
200,210,200,220
2
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 190 lbs
3
Brittany
Bowden
6:30 PM CrossFit
1 x 1 @ 185 lbs
4
Jennifer
Taylor
4:00 PM CrossFit
1 x 1 @ 165 lbs
4
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 165 lbs
5
Katie
Powell
5:30 PM CrossFit
1 x 1 @ 160 lbs
138 x 4, 155 x 1, 138 x 4, 160 x 1
5
Myra
Harmon
12:00 PM CrossFit
1 x 1 @ 160 lbs
5
Stacey
Nance
6:30 PM CrossFit
1 x 1 @ 160 lbs
145,155,145,160
6
Karina
Collins
4:00 PM CrossFit
1 x 1 @ 130 lbs
7
Rhonda
Halford
6:30 AM CrossFit
1 x 1 @ 125 lbs
8
Ahni
Halford
8:30AM CrossFit Class
1 x 1 @ 105 lbs
9
Starr
Boler
9:30 AM CrossFit
4 x 5 @ 75 lbs
4x5 @ 75, 2x5@ 65
10
Shannon
Fichter
5:30 PM CrossFit
5 x 5 @ 65 lbs
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