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Components
Stamina Squating
Freedom Sauce 2
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/3/18 - 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
5:30 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):
47 (32/15)
Workout
12/3/18
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
Metcon
Freedom Sauce 2 (AMRAP - Reps)
METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row
RX 75/55, 95/65, 115/80 135/95
Scaled 65/45 75/55 95/65 115/80
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
6 x 1 @ 225 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
6 x 1 @ 205 lbs
2
Stephen
Kent
5:30 AM CrossFit
6 x 1 @ 205 lbs
3
Hap
Clayton
8:30AM CrossFit Class
6 x 1 @ 185 lbs
3
Neil
Glezen
8:30AM CrossFit Class
6 x 1 @ 185 lbs
4
Eli
Joy
4:00 PM CrossFit
6 x 1 @ 175 lbs
4
Todd
Mehrmann
6:30 PM CrossFit
6 x 1 @ 175 lbs
5
Andy
Pridmore
6:30 PM CrossFit
6 x 1 @ 165 lbs
5
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 165 lbs
5
Kenny
Hastings
6:30 AM CrossFit
6 x 1 @ 165 lbs
6
Darius
Nouri
8:30AM CrossFit Class
6 x 1 @ 155 lbs
6
Justin
Lincoln
5:30 AM CrossFit
6 x 1 @ 155 lbs
6
Patrick
Mizzell
8:30AM CrossFit Class
6 x 1 @ 155 lbs
7
Josh
Roberts
6:30 PM CrossFit
6 x 1 @ 145 lbs
8
Jason
Blackwell
12:00 PM CrossFit
6 x 1 @ 140 lbs
8
King
of Verdict ...
12:00 PM CrossFit
6 x 1 @ 140 lbs
9
Al
Moody
5:30 AM CrossFit
6 x 1 @ 135 lbs
9
Colby
Wollak
5:30 PM CrossFit
6 x 1 @ 135 lbs
9
Jay
Parkhurst
6:30 PM CrossFit
6 x 1 @ 135 lbs
10
Bernard
Tripp
6:30 AM CrossFit
6 x 1 @ 95 lbs
10
Brad
Robinson
4:00 PM CrossFit
6 x 1 @ 95 lbs
10
Derek
Halford
6:30 AM CrossFit
6 x 1 @ 95 lbs
10
Eric
Olinger
4:00 PM CrossFit
6 x 1 @ 95 lbs
10
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 95 lbs
10
Joey
Hager
5:30 AM CrossFit
6 x 1 @ 95 lbs
11
Robert
Johnson
5:30 PM CrossFit
6 x 1 @ 75 lbs
12
chad
CROSBY
5:30 PM CrossFit
6 x 1 @ 65 lbs
13
Ryan
Walsh
4:00 PM CrossFit
6 x 1 @ 35 lbs
14
Willie
Dann
8:30AM CrossFit Class
6 x 1 @ 15 lbs
15
Lanny
Natoli
5:30 PM CrossFit
6 x 1 @ 0 lbs
15
Scotty
In Route
8:30AM CrossFit Class
6 x 1 @ 0 lbs
145# Bench & banded squat
15
Brent
Miller
8:30AM CrossFit Class
0 x 0 @ 0 lbs
bench press - 12x3 @ 175
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
6 x 1 @ 165 lbs
2
Jill
Olinger
12:00 PM CrossFit
6 x 1 @ 135 lbs
3
Alyson
Knight
5:30 PM CrossFit
6 x 1 @ 120 lbs
3
Teeter
Miller
5:30 PM CrossFit
6 x 1 @ 120 lbs
4
Katie
Tuttle
4:00 PM CrossFit
6 x 1 @ 110 lbs
4
Maddy
Fero
5:30 AM CrossFit
6 x 1 @ 110 lbs
5
Jacki
Collins
5:30 PM CrossFit
6 x 1 @ 95 lbs
5
Lauran
Stump
4:00 PM CrossFit
6 x 1 @ 95 lbs
3 back squat
6
Shannon
Fichter
5:30 AM CrossFit
6 x 1 @ 85 lbs
7
Melissa
Holden
4:00 PM CrossFit
6 x 1 @ 75 lbs
8
Angie
Clayton
8:30AM CrossFit Class
6 x 1 @ 65 lbs
8
Nikki
Stewart
8:30AM CrossFit Class
6 x 1 @ 65 lbs
9
Pam
Floberg
6:30 PM CrossFit
6 x 1 @ 45 lbs
9
Shelly
Walsh
4:00 PM CrossFit
6 x 1 @ 45 lbs
9
Shelly
Walsh
4:00 PM CrossFit
6 x 1 @ 45 lbs
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