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Components
Criss Cross
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/4/18 - 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):
55 (31/24)
Workout
12/4/18
Andy Pridmore is the Winner of the free SFH REVIVE - the clinically proven energy generator with a premium blend of CoQ10, BioEnergy Ribose and N-Acetyl-L-Carnitine, Revive has been shown to: 1) Increase Energy 2) Improve Alertness 3) Decrease Fatigu 4) Encourage Hydration Totally effective by day 15, more beneficial by day 30.
Metcon
Criss Cross (AMRAP - Rounds and Reps)
AMRAP 15:
30 DU
15 Power Cleans (115/80)
30 DU
15 T2B
RX
15 DU
15 power Cleans (95/65)
15 DU
15 T2B
Strength
Metcon (AMRAP - Reps)
AMRAP x 4min:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups
Climbing as High as Possible
RX Pull-ups
Mobility
Metcon (No Measure)
Minute 0-2 Hamstrings
Minute 2-4 hips
Minute 4-6 quads
Minute 6-8 ankles and wrists
Minute 8 - 10 shoulders and butt
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 04, 2018
Male Clients
1
Eli
Joy
4:00 PM CrossFit
5 + 23
2
Derrick
Ledford
4:00 PM CrossFit
4 + 65
3
Kyle
Baker
5:30 AM CrossFit
4 + 58
4
Johnny
Quilla
4:00 PM CrossFit
4 + 45
5
Private
5:30 AM CrossFit
4 + 39
6
Eric
Olinger
12:00 PM CrossFit
4 + 34
6
Neil
Glezen
4:00 PM CrossFit
4 + 34
7
Jason
Leach
12:00 PM CrossFit
3 + 81
8
Alto
Shambles
8:30AM CrossFit Class
3 + 0
D/U issues
8
Patrick
Mizzell
8:30AM CrossFit Class
3 + 0
9
Bob
Swadley
8:30AM CrossFit Class
2 + 87
10
Jim
Tuttle
6:30 AM CrossFit
2 + 50
11
Jason
Blackwell
12:00 PM CrossFit
4 + 30
12
King
of Verdict ...
12:00 PM CrossFit
4 + 10
13
Andrew
Yount
9:30 AM CrossFit
3 + 51
14
Lanny
Natoli
5:30 PM CrossFit
3 + 36
Best damn S/DUs eva!!!!
15
Scotty
In Route
8:30AM CrossFit Class
3 + 10
Rx+ Weight
16
Todd
Mehrmann
4:00 PM CrossFit
2 + 53
T2B 👎🏻
17
Jason
Denis
5:30 PM CrossFit
6 + 16
knee ups ipo t2b rest Rx
18
Derek
Halford
6:30 AM CrossFit
4 + 45
#75 + Situps vs T2Bs
19
Tyler
Denis
5:30 PM CrossFit
4 + 32
knee ups ipo t2b rest rx
20
Jumpin Jack
Schneider
4:00 PM CrossFit
4 + 26
5 burpees for DU
21
Carter
Muir
4:00 PM CrossFit
4 + 15
65#, knee up, rest during rope
21
Mike
Alfred
5:30 AM CrossFit
4 + 15
singles, 95#
22
Kenny
Hastings
12:00 PM CrossFit
4 + 0
95lb singles
23
Daniel
Leatherman
5:30 AM CrossFit
3 + 80
R+ except ab mat sit ups.
24
Jesse
Patterson
4:00 PM CrossFit
3 + 75
ring rows, 40 lbs
25
Jay
Parkhurst
5:30 PM CrossFit
3 + 44
95lb & worked on T2b
26
Heath
Dills
5:30 PM CrossFit
2 + 58
95lb. Worked on T2B
27
Joey
Hager
5:30 AM CrossFit
2 + 20
28
Willie
Dann
8:30AM CrossFit Class
2 + 10
2nd round 5 tb First time double under. Getting it. :)
Female Clients
1
Jill
Olinger
6:30 PM CrossFit
5 + 89
Needed 1 more T2B for 6 😜
2
Alyson
Knight
4:00 PM CrossFit
4 + 76
3
Maddy
Fero
5:30 AM CrossFit
4 + 45
4
Jenn
Warcola
8:30AM CrossFit Class
3 + 81
rope broke during round 2 :(
5
Private
4:00 PM CrossFit
3 + 0
6
Katie
Tuttle
4:00 PM CrossFit
2 + 75
7
Teeter
Miller
5:30 PM CrossFit
2 + 45
DUs....terrible!!!!!
8
Kelly
Nouri
8:30AM CrossFit Class
4 + 24
9
Monica
Leatherman
12:00 PM CrossFit
3 + 42
10
Shannon
Fichter
6:30 PM CrossFit
3 + 18
11
Kerry
Blackwell
12:00 PM CrossFit
2 + 40
12
Jennifer
Taylor
4:00 PM CrossFit
2 + 18
13
Lisa
CIaravella
12:00 PM CrossFit
5 + 0
single, sit-ups, 35#
14
Debbie
Burroughs
5:30 AM CrossFit
4 + 85
Mat sit-ups
15
Jennifer
Pridmore
5:30 PM CrossFit
4 + 60
some T2b, some KU, a lot of hurt
16
Pam
Floberg
6:30 PM CrossFit
4 + 40
singles 35#
17
Kate
Conrad
6:30 PM CrossFit
4 + 36
65#, singles, worked on t2b
18
Krissy
Jones
12:00 PM CrossFit
3 + 115
65# sit up 60 singles
19
Nikki
Stewart
8:30AM CrossFit Class
3 + 46
60 singles 65 t2b
20
Shelly
Walsh
8:30AM CrossFit Class
3 + 45
60 SUs; 60#clean
21
Jennifer
Eckard
9:30 AM CrossFit
3 + 31
DU work/55#/sit ups
22
Jackie
Moffitt
12:00 PM CrossFit
3 + 21
Modified the shit out of it. Happy to be back!!!!
23
Emily
Wagner
8:30AM CrossFit Class
2 + 57
65#, DU wrk
24
Maria
Wilson
5:30 PM CrossFit
2 + 52
#55
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