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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
10/12/16 - 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
46 (29/17)
Workout
10/12/16
Our Barbell for Boobs fundraising page is https://fundraise.barbellsforboobs.org/fundraiser/765130 For every $50 raised we give a free mammography away to someone that deserves to know. Thank you!
Weightlifting
Front Squat (3x80%, 1x85%, 3x80%, 1x87%, 3X80%, 1x90%)
Front Squat
Triple at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at 80%/3; Single at 90%
Metcon
Metcon (Time)
800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deads
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 12, 2016
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
1 x 1 @ 305 lbs
1
Derek
Halford
8:30AM CrossFit Class
1 x 1 @ 305 lbs
245(3x3)/255(1)/275(1)/305(1)
1
Kyle
Baker
8:30AM CrossFit Class
1 x 1 @ 305 lbs
1
Derrick
Ledford
6:30 PM CrossFit
1 x 1 @ 305 lbs
2
Hank
Dyer
4:00 PM CrossFit
1 x 1 @ 275 lbs
2
Neil
Glezen
5:30 PM CrossFit
1 x 1 @ 275 lbs
3
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 240 lbs
3
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 240 lbs
4
Max
McClure
8:30AM CrossFit Class
1 x 1 @ 235 lbs
5
Bill
Knight
5:30 PM CrossFit
1 x 1 @ 225 lbs
5
Hank
Parker Jr
4:00 PM CrossFit
1 x 1 @ 225 lbs
5
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 225 lbs
5
Toni
Huber
6:30 PM CrossFit
1 x 1 @ 225 lbs
6
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 220 lbs
7
Private
12:00 PM CrossFit
1 x 1 @ 205 lbs
7
Bob
Swadley
12:00 PM CrossFit
1 x 1 @ 205 lbs
7
Zack
DeBerry
5:30 AM CrossFit
1 x 1 @ 205 lbs
8
Robert
Edwards
5:30 AM CrossFit
1 x 5 @ 195 lbs
9
Chris
Morales
9:30 AM CrossFit
1 x 1 @ 185 lbs
10
Chance
Gregory
5:30 PM CrossFit
1 x 1 @ 160 lbs
11
Daniel
Leatherman
5:30 AM CrossFit
1 x 3 @ 155 lbs
12
Ty
Callaway
4:00 PM CrossFit
1 x 1 @ 145 lbs
13
Brian
Shannon
6:30 PM CrossFit
1 x 1 @ 135 lbs
5x5
14
Rhett
Reiser
4:00 PM CrossFit
1 x 1 @ 130 lbs
14
Tommy
Grey
4:00 PM CrossFit
1 x 1 @ 130 lbs
15
Johnny
Babitz
4:00 PM CrossFit
1 x 1 @ 120 lbs
16
King
of Verdict ...
5:30 AM CrossFit
5 x 5 @ 95 lbs
5x5
17
Drew
Callaway
4:00 PM CrossFit
1 x 1 @ 90 lbs
18
Brady
Swadley
4:00 PM CrossFit
1 x 1 @ 52 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 225 lbs
2
Jill
Olinger
5:30 PM CrossFit
1 x 1 @ 172 lbs
3
Myra
Harmon
5:30 PM CrossFit
1 x 1 @ 160 lbs
At home
4
Stacey
Nance
6:30 PM CrossFit
1 x 1 @ 145 lbs
5
Katie
Powell
4:00 PM CrossFit
1 x 1 @ 140 lbs
120, 130, 120, 135, 120, 140
6
Susan
Sterling
5:30 AM CrossFit
1 x 1 @ 135 lbs
105 base, then 115, 125, 135
7
KATIE
Rabon
6:30 PM CrossFit
1 x 1 @ 125 lbs
90% 125#
7
Miranda
Morales
8:30AM CrossFit Class
1 x 1 @ 125 lbs
7
Nikki
Stewart
8:30AM CrossFit Class
1 x 1 @ 125 lbs
8
Krissy
Jones
8:30AM CrossFit Class
1 x 1 @ 120 lbs
105, 110,115,120
9
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 101 lbs
85,90,85,92,85,101
10
Angie
Clayton
9:30 AM CrossFit
1 x 1 @ 100 lbs
10
Lauran
Stump
6:30 PM CrossFit
1 x 1 @ 100 lbs
11
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 80 lbs
12
Linda
Royston
8:30AM CrossFit Class
1 x 1 @ 55 lbs
35# 45# 55#
13
Kayla
Whitlock
6:30 PM CrossFit
1 x 1 @ 25 lbs
13
Lisa
Gavel
5:30 AM CrossFit
1 x 1 @ 25 lbs
5x5
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