Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

10/18/16

Don't forget to donate for Breast Cancer https://fundraise.barbellsforboobs.org/cfallegiance Every $80 we raise gives a free mammogram. If you donate $80 or more BFB will send you a shirt OR if everyone at our place donates as little as $5 we will potentially save 6 lives.

Metcon

Metcon (7 Rounds for reps)

EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders

scoring on WODify will show 7 Rounds. Each round if worth 70 reps.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, October 18, 2016

Male Clients

1

Brandon
Hedrick

8:30AM CrossFit Class

490 Total Reps

225

1

Colby
Wollak

5:30 PM CrossFit

490 Total Reps

265

1

Eli
Joy

5:30 PM CrossFit

490 Total Reps

1

Hap
Clayton

8:30AM CrossFit Class

490 Total Reps

rdl's were a little light 155

1

Shawn
Deluca

6:30 PM CrossFit

490 Total Reps

205#

2

Eric
Olinger

12:00 PM CrossFit

488 Total Reps

185# - 2 DUs on round 5

3

King
of Verdict ...

9:30 AM CrossFit

485 Total Reps

4

Max
McClure

6:30 PM CrossFit

451 Total Reps

single unders, 175 rdl

5

Darius
Nouri

8:30AM CrossFit Class

447 Total Reps

155#, HSPU: 10,7,3,3,2,1,1 (My goat)

6

Stephen
Kent

5:30 AM CrossFit

440 Total Reps

155 dl / 95 pp/ su

7

Patrick
Dollak

12:00 PM CrossFit

420 Total Reps

45# strict press, 50 singles, 75# RDL

8

Derrick
Ledford

6:30 PM CrossFit

418 Total Reps

250lb, All RDL and HSPU

9

Zack
DeBerry

5:30 AM CrossFit

389 Total Reps

DU Got Me,155#DL

10

Josh
Roberts

5:30 PM CrossFit

387 Total Reps

165#

11

Jason
Leach

12:00 PM CrossFit

372 Total Reps

185

12

Christian
Howard

4:00 PM CrossFit

362 Total Reps

13

Tom
Collins

5:30 PM CrossFit

357 Total Reps

135# du hspu

14

Hank
Dyer

4:00 PM CrossFit

342 Total Reps

1st Round RX. 250 DL

15

Tommy
Grey

5:30 PM CrossFit

320 Total Reps

105# RDLs, plate and mat HSPUs

16

Patrick
Mizzell

8:30AM CrossFit Class

319 Total Reps

245# DL and GHDSU

17

Lanny
Natoli

4:00 PM CrossFit

255 Total Reps

Why do I even bother???

18

Johnny
Babitz

4:00 PM CrossFit

242 Total Reps

100# rdl

19

Jonathan
Austin

5:30 AM CrossFit

230 Total Reps

20

Drew
Callaway

4:00 PM CrossFit

210 Total Reps

75#, 35# push press

21

Nick
DiSabato

4:00 PM CrossFit

180 Total Reps

115# rdl, push ups

22

Ty
Callaway

4:00 PM CrossFit

165 Total Reps

110#, push ups

23

Brad
May

5:30 PM CrossFit

0 Total Reps

75# rdl 75# strict press 100 singles all reps each rd

23

Chance
Gregory

5:30 PM CrossFit

0 Total Reps

135# singles

23

Robert
Johnson

5:30 PM CrossFit

0 Total Reps

Lunges, PushUps, Singles

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

490 Total Reps

#145 rdl

1

Brittany
Bowden

6:30 PM CrossFit

490 Total Reps

135#

1

Jill
Olinger

5:30 PM CrossFit

490 Total Reps

2

Stacey
Nance

6:30 PM CrossFit

840 Total Reps

115lbs , singles

3

Myra
Harmon

4:00 PM CrossFit

459 Total Reps

125 RDL

4

Susan
Sterling

5:30 AM CrossFit

414 Total Reps

85# DL, 2 abmat HSPU, DU

5

Sydney
Kiser

5:30 PM CrossFit

361 Total Reps

6

Jenn
Warcola

8:30AM CrossFit Class

360 Total Reps

105rdl; 12 rx hspu!

7

Katie
Powell

5:30 PM CrossFit

330 Total Reps

120lbs

8

Private

8:30AM CrossFit Class

325 Total Reps

9

Megan
Frasure

6:30 PM CrossFit

315 Total Reps

65#rdl/65#pp/25du each round

10

Nikki
Stewart

4:00 PM CrossFit

250 Total Reps

85, du, 45pp

11

Rhonda
Halford

12:00 PM CrossFit

211 Total Reps

65 lb

12

Katie
Tuttle

4:00 PM CrossFit

207 Total Reps

45# strict press, 110# RDL

13

Krissy
Jones

8:30AM CrossFit Class

201 Total Reps

85#rdl 45# strict press only counted dU's

14

Kelly
Nouri

8:30AM CrossFit Class

191 Total Reps

65# only counted du's

15

Jennifer
Taylor

5:30 PM CrossFit

188 Total Reps

120#RDL,55#Strict Press,Double Unders

16

Shannon
Fichter

5:30 AM CrossFit

0 Total Reps

ghdsu, hs hold, 2x singles