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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/06/16 - CrossFit Allegiance
Class
(All)
5:30 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):
56 (32/24)
Workout
12/06/16
Happy Birthday Kelly!
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
15 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Calorie Row
9 Power Cleans (155/105#)
Skill
Metcon (10 Rounds for reps)
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 HSPU
ADV RX Deficit HSPU - you choose the deficit
Each round is worth 24/21 reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 06, 2016
Male Clients
1
Colby
Wollak
5:30 PM CrossFit
179 Total Reps
2
Derrick
Ledford
5:30 PM CrossFit
154 Total Reps
3
Brent
Miller
4:00 PM CrossFit
143 Total Reps
4
Derek
Halford
8:30AM CrossFit Class
140 Total Reps
5
Eric
Olinger
5:30 PM CrossFit
139 Total Reps
5
Kyle
Baker
6:30 PM CrossFit
139 Total Reps
6
Brandon
Hedrick
5:30 AM CrossFit
133 Total Reps
6
Patrick
Mizzell
8:30AM CrossFit Class
133 Total Reps
7
Darius
Nouri
8:30AM CrossFit Class
132 Total Reps
8
Chris
Morales
8:30AM CrossFit Class
128 Total Reps
9
Bob
Swadley
8:30AM CrossFit Class
121 Total Reps
10
Zack
DeBerry
5:30 AM CrossFit
119 Total Reps
11
Daniel
Leatherman
5:30 AM CrossFit
113 Total Reps
11
Donald
Stewart
6:30 PM CrossFit
113 Total Reps
nice when ER interrupts WOD
11
Nick
DiSabato
4:00 PM CrossFit
113 Total Reps
12
Private
4:00 PM CrossFit
112 Total Reps
12
Toni
Huber
5:30 AM CrossFit
112 Total Reps
13
Eli
Joy
5:30 PM CrossFit
107 Total Reps
14
Lanny
Natoli
5:30 PM CrossFit
103 Total Reps
15
Tom
Collins
5:30 PM CrossFit
101 Total Reps
16
Danny
Eckard
5:30 AM CrossFit
149 Total Reps
17
Private
12:00 PM CrossFit
146 Total Reps
18
Rhett
Reiser
4:00 PM CrossFit
129 Total Reps
75 85 95
19
Johnny
Babitz
4:00 PM CrossFit
127 Total Reps
20
Stephen
Kent
5:30 AM CrossFit
125 Total Reps
21
Christian
Howard
4:00 PM CrossFit
123 Total Reps
21
Drew
Callaway
4:00 PM CrossFit
123 Total Reps
45# 55# 65#
22
Bill
Knight
4:00 PM CrossFit
115 Total Reps
23
Case
Curwood
4:00 PM CrossFit
114 Total Reps
24
Brian
Shannon
6:30 PM CrossFit
113 Total Reps
25
Patrick
Dollak
12:00 PM CrossFit
112 Total Reps
26
Vinnie
DiSabato
4:00 PM CrossFit
111 Total Reps
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
134 Total Reps
2
Cambell
Vander Haar
12:00 PM CrossFit
123 Total Reps
2
Jenn
Warcola
8:30AM CrossFit Class
123 Total Reps
3
Miranda
Morales
8:30AM CrossFit Class
119 Total Reps
3
Myra
Harmon
4:00 PM CrossFit
119 Total Reps
4
Katie
Powell
8:30AM CrossFit Class
108 Total Reps
5
Leslie
Auton
5:30 PM CrossFit
98 Total Reps
6
Katie
Tuttle
4:00 PM CrossFit
96 Total Reps
7
Jennifer
Taylor
4:00 PM CrossFit
146 Total Reps
65#,75#,85#
8
Amy
Plonk
4:00 PM CrossFit
118 Total Reps
65,75,85
9
Linda
Royston
4:00 PM CrossFit
116 Total Reps
35,45,45
10
Sydney
Kiser
5:30 PM CrossFit
115 Total Reps
11
Cambell
Vander Haar
4:00 PM CrossFit
114 Total Reps
65#, 75#, 85#
12
Nikki
Stewart
8:30AM CrossFit Class
110 Total Reps
55 65 75
13
Ahni
Halford
9:30 AM CrossFit
109 Total Reps
35#
14
KATIE
Rabon
6:30 PM CrossFit
106 Total Reps
15
Shannon
Fichter
5:30 AM CrossFit
103 Total Reps
55# hang cleans across
16
Rhonda
Halford
12:00 PM CrossFit
102 Total Reps
55, 65 70 lbs
17
Amanda
Vander Haar
4:00 PM CrossFit
100 Total Reps
#65 across...
17
Kelly
Nouri
8:30AM CrossFit Class
100 Total Reps
55 65 75
18
Kayla
Whitlock
6:30 PM CrossFit
97 Total Reps
19
Private
8:30AM CrossFit Class
96 Total Reps
20
Monica
Leatherman
5:30 PM CrossFit
93 Total Reps
21
Lauran
Stump
6:30 PM CrossFit
85 Total Reps
55, 60, 65
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