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Components
Stamina Squating
Metcon
Jerk
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/16/18 - 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
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (19/10)
Workout
11/16/18
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Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (AMRAP - Rounds and Reps)
ADV RX
AMRAP 18:
5 Round Buy-In:
200m Run
10 OHS (95/65)
In Time Remaining…
Max Rounds:
5 C2B
7 Kipping HSPU
21 Air Squats
RX
AMRAP 18:
5 Round Buy-In:
200m Run
10 OHS (75/55)
In Time Remaining…
Max Rounds:
5 Push-ups
7 HSPU
21 Air Squats
Optional Extra Strength Work
Jerk (83% 5x3)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 16, 2018
Male Clients
1
Brandon
Hedrick
5:30 AM CrossFit
6 x 1 @ 255 lbs
1
Kyle
Baker
5:30 AM CrossFit
6 x 1 @ 255 lbs
2
Colby
Wollak
12:00 PM CrossFit
6 x 1 @ 225 lbs
2
Neil
Glezen
12:00 PM CrossFit
6 x 1 @ 225 lbs
2
Stephen
Kent
5:30 AM CrossFit
6 x 1 @ 225 lbs
3
Ryan
Snitker
5:30 AM CrossFit
6 x 1 @ 205 lbs
4
Alto
Shambles
8:30AM CrossFit Class
6 x 1 @ 185 lbs
4
Eric
Olinger
12:00 PM CrossFit
6 x 1 @ 185 lbs
4
Erich
Cloninger
4:00 PM CrossFit
6 x 1 @ 185 lbs
4
Hap
Clayton
12:00 PM CrossFit
6 x 1 @ 185 lbs
4
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 185 lbs
5
Johnny
Quilla
8:30AM CrossFit Class
6 x 1 @ 165 lbs
6
Al
Moody
5:30 AM CrossFit
6 x 1 @ 135 lbs
7
Joey
Hager
5:30 AM CrossFit
6 x 1 @ 115 lbs
7
Mike
Alfred
5:30 AM CrossFit
6 x 1 @ 115 lbs
8
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 95 lbs
9
Ron
Rivieccio
5:30 AM CrossFit
6 x 1 @ 85 lbs
10
Bernard
Tripp
6:30 AM CrossFit
6 x 1 @ 75 lbs
11
Scotty
In Route
8:30AM CrossFit Class
6 x 1 @ 0 lbs
5 X 145# Bench OTM
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
6 x 1 @ 185 lbs
2
Jill
Olinger
12:00 PM CrossFit
6 x 1 @ 140 lbs
3
Cambell
Vander Haar
4:00 PM CrossFit
6 x 1 @ 130 lbs
4
Maddy
Fero
5:30 AM CrossFit
6 x 1 @ 110 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
6 x 1 @ 105 lbs
6
Angie
Clayton
4:00 PM CrossFit
6 x 1 @ 95 lbs
7
JULIA
SILVA
12:00 PM CrossFit
6 x 1 @ 75 lbs
8
Melissa
Holden
4:00 PM CrossFit
6 x 1 @ 70 lbs
9
Gianna
Rivieccio
5:30 AM CrossFit
6 x 1 @ 65 lbs
9
Private
4:00 PM CrossFit
6 x 1 @ 65 lbs
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