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Components
Stamina Squating
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/30/18 - 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):
34 (22/12)
Workout
11/30/18
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (185/135)
On the Minute: 5 T2B
***T2B Starting at 1 minute not 0.
RX 135/95
Fitness 95/65
Extra work if you want an after WOD
Metcon (Time)
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 30, 2018
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
6 x 1 @ 275 lbs
1
Kyle
Baker
4:00 PM CrossFit
6 x 1 @ 275 lbs
2
Stephen
Kent
5-7pm Open WOD Come When ...
6 x 1 @ 265 lbs
3
Colby
Wollak
4:00 PM CrossFit
6 x 1 @ 245 lbs
4
Brandon
Hedrick
5:30 AM CrossFit
6 x 1 @ 225 lbs
4
Neil
Glezen
12:00 PM CrossFit
6 x 1 @ 225 lbs
5
Todd
Mehrmann
4:00 PM CrossFit
6 x 1 @ 205 lbs
6
Alto
Shambles
8:30AM CrossFit Class
6 x 1 @ 195 lbs
7
Darius
Nouri
12:00 PM CrossFit
6 x 1 @ 187 lbs
7
Eric
Olinger
12:00 PM CrossFit
6 x 1 @ 187 lbs
7
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 187 lbs
8
Derek
Halford
6:30 AM CrossFit
6 x 1 @ 185 lbs
8
Johnny
Quilla
8:30AM CrossFit Class
6 x 1 @ 185 lbs
8
Kenny
Hastings
6:30 AM CrossFit
6 x 1 @ 185 lbs
9
Justin
Lincoln
5:30 AM CrossFit
6 x 1 @ 175 lbs
10
Jason
Blackwell
12:00 PM CrossFit
6 x 1 @ 145 lbs
11
Al
Moody
12:00 PM CrossFit
6 x 1 @ 135 lbs
11
Ken
Buckstad
6:30 AM CrossFit
6 x 1 @ 135 lbs
11
Mike
Alfred
5:30 AM CrossFit
6 x 1 @ 135 lbs
12
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 125 lbs
13
Jesse
Patterson
4:00 PM CrossFit
6 x 1 @ 55 lbs
14
Scotty
In Route
8:30AM CrossFit Class
6 x 1 @ 0 lbs
Bench and banded squats
Female Clients
1
Jill
Olinger
5:30 AM CrossFit
6 x 1 @ 150 lbs
2
Cambell
Vander Haar
4:00 PM CrossFit
6 x 1 @ 145 lbs
3
Katie
Tuttle
4:00 PM CrossFit
6 x 1 @ 130 lbs
3
Teeter
Miller
8:30AM CrossFit Class
6 x 1 @ 130 lbs
4
Maddy
Fero
5:30 AM CrossFit
6 x 1 @ 115 lbs
5
Jacki
Collins
9:30 AM CrossFit
6 x 1 @ 110 lbs
5
Jenn
Warcola
8:30AM CrossFit Class
6 x 1 @ 110 lbs
6
Lauran
Stump
5:30 AM CrossFit
6 x 1 @ 100 lbs
6
Shannon
Fichter
5:30 AM CrossFit
6 x 1 @ 100 lbs
7
JULIA
SILVA
9:30 AM CrossFit
6 x 1 @ 80 lbs
7
Maria
Wilson
5-7pm Open WOD Come When ...
6 x 1 @ 80 lbs
8
Gianna
Rivieccio
5:30 AM CrossFit
6 x 1 @ 65 lbs
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