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Components
Black & Blue
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/5/17 - CrossFit Allegiance
Class
(All)
5:30 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):
53 (28/25)
Workout
10/5/17
Happy Birthday Neil! Our workout today is the very first CrossFit workout Neil ever did. He stopped after 2 rounds. Also don't forget to buy a T-shirt for Mikey. Help Justin raise money for his son who was just diagnosed with leukemia. We've sold 15 Tshirts so far.
Metcon
Black & Blue (Time)
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Extra work if you want an after WOD
Metcon (AMRAP - Reps)
5 x 10 Unbroken Chest to Bar Pull-Ups
Rest as needed between sets
ADV RX as written
RX Pull-ups
Scaled max banded Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 05, 2017
Male Clients
1
Colby
Wollak
4:00 PM CrossFit
5:27
2
Darius
Nouri
8:30AM CrossFit Class
5:43
:58 faster
3
Derek
Halford
5:30 PM CrossFit
6:06
4
Eric
Olinger
12:00 PM CrossFit
6:55
5
Brent
Miller
8:30AM CrossFit Class
7:07
6
Jason
Leach
12:00 PM CrossFit
7:19
7
Neil
Glezen
8:30AM CrossFit Class
7:23
8
Patrick
Mizzell
8:30AM CrossFit Class
7:41
50 secs better
9
Tom
Collins
12:00 PM CrossFit
7:43
2:56 faster than 6/16
10
Matt
McCall
5:30 AM CrossFit
7:58
11
Robert
Foschi
6:30 PM CrossFit
8:09
12
Donald
Stewart
9:30 AM CrossFit
8:18
13
Bob
Swadley
4:00 PM CrossFit
9:04
14
King
of Verdict ...
12:00 PM CrossFit
9:07
15
Jason
Denis
5:30 PM CrossFit
9:56
16
Lanny
Natoli
4:00 PM CrossFit
10:07
17
Brandon
Hedrick
5:30 AM CrossFit
0:00
Clock malfunction, I'm not pointing any fingers at Matt.... but i...
17
Daniel
Leatherman
5:30 AM CrossFit
0:00
approximately 8:00, clock broke
17
Private
5:30 AM CrossFit
0:00
18
Scotty
In Route
8:30AM CrossFit Class
7:15
95#
19
Andy
Pridmore
6:30 PM CrossFit
8:39
95lbs; nothing in the tank
20
David
Fero
12:00 PM CrossFit
9:05
sloppy sloppy
21
Marcio
Lima
6:30 PM CrossFit
9:45
95#
22
Jim
Tuttle
9:30 AM CrossFit
9:52
105
23
malachi
mcquien
6:30 PM CrossFit
10:14
115lbs
24
Brad
May
6:30 PM CrossFit
14:24
115#
25
Bill
Knight
6:30 PM CrossFit
0:00
115# step back burpees
25
Robert
Johnson
5:30 PM CrossFit
0:00
DNF - 4 rnds (Lady's Rx)
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
5:03
2
Miranda
Morales
12:00 PM CrossFit
6:21
1st 5 cleans tng rest dropped
3
Alyson
Knight
6:30 PM CrossFit
6:51
4
Hillary
Ledford
8:30AM CrossFit Class
7:14
5
Jenn
Warcola
12:00 PM CrossFit
7:42
3+ min faster :)
6
Myra
Harmon
4:00 PM CrossFit
7:57
7
Cambell
Vander Haar
4:00 PM CrossFit
8:20
8
Jennifer
Taylor
4:00 PM CrossFit
10:42
9
Sadie
Cunningham
4:00 PM CrossFit
6:15
35#
10
Jackie
Moffitt
8:30AM CrossFit Class
6:50
55#
11
Cambell
Vander Haar
4:00 PM CrossFit
7:03
85#
12
Kelly
Nouri
8:30AM CrossFit Class
7:24
75#
13
Monica
Leatherman
12:00 PM CrossFit
7:36
75#
14
Private
8:30AM CrossFit Class
7:59
15
Nikki
Stewart
9:30 AM CrossFit
8:04
75
16
Amanda
Mendez
8:30AM CrossFit Class
8:07
65#
17
Adrianne
Glezen
8:30AM CrossFit Class
8:24
65#
18
Shannon
Fichter
6:30 PM CrossFit
8:30
65#
19
Katie
Tuttle
4:00 PM CrossFit
8:32
75#
20
Angie
Clayton
9:30 AM CrossFit
8:54
55# f
21
Alyson
Denis
5:30 PM CrossFit
9:16
55 pounds
22
Lisa
Hummel
8:30AM CrossFit Class
9:24
55#
23
Hillary
May
6:30 PM CrossFit
10:21
65#
24
Maggie
Gaspar
4:00 PM CrossFit
10:36
60# PC
25
jamie
clark
8:30AM CrossFit Class
12:37
65#
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