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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/6/19 - 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 (25/9)
Workout
12/6/19
Weightlifting
Front Squat
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
Metcon
Metcon (Time)
10 Rounds:
Partner WOD
200m Run
6 Back Squats (225/155)
10 Kipping HSPU
Back Squats come from the rack.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 06, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
1 x 3 @ 205 lbs
1
Kyle
Baker
5:30 AM CrossFit
1 x 3 @ 205 lbs
1
Ryan
Snitker
4:00 PM CrossFit
1 x 3 @ 205 lbs
185/195/205
2
Danny
Eckard
6:30 AM CrossFit
1 x 3 @ 195 lbs
2
Stephen
Kent
5:30 AM CrossFit
1 x 3 @ 195 lbs
3
Brent
Miller
8:30AM CrossFit Class
1 x 3 @ 165 lbs
3
Hap
Clayton
8:30AM CrossFit Class
1 x 3 @ 165 lbs
3
Todd
Mehrmann
8:30AM CrossFit Class
1 x 3 @ 165 lbs
4
Alto
Shambles
9:30 AM CrossFit
1 x 3 @ 155 lbs
4
Darius
Nouri
8:30AM CrossFit Class
1 x 3 @ 155 lbs
4
Jason
Leach
12:00 PM CrossFit
1 x 3 @ 155 lbs
4
Josh
Roberts
4:00 PM CrossFit
1 x 3 @ 155 lbs
5
David
Dahle
8:30AM CrossFit Class
1 x 3 @ 135 lbs
6
Bernard
Tripp
6:30 AM CrossFit
1 x 3 @ 125 lbs
6
Bob
Swadley
12:00 PM CrossFit
1 x 3 @ 125 lbs
7
Al
Moody
5:30 AM CrossFit
1 x 3 @ 115 lbs
7
Eric
Olinger
12:00 PM CrossFit
1 x 3 @ 115 lbs
7
Neil
Glezen
12:00 PM CrossFit
1 x 3 @ 115 lbs
8
Chris
Hemrick
8:30AM CrossFit Class
1 x 3 @ 105 lbs
8
Paul
Rafferty
5:30 AM CrossFit
1 x 3 @ 105 lbs
9
Aron
Gibson
4:00 PM CrossFit
1 x 3 @ 95 lbs
10
GRIFFIN
PARKHURST
4:00 PM CrossFit
1 x 3 @ 65 lbs
10
Owen
Vander Haar
4:00 PM CrossFit
1 x 3 @ 65 lbs
11
Travis
Roper
6:30 AM CrossFit
1 x 3 @ 35 lbs
DB Squats
12
Scotty
In Route
9:30 AM CrossFit
1 x 3 @ 0 lbs
35# DB curls/5 GHD
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 3 @ 155 lbs
2
Teeter
Miller
8:30AM CrossFit Class
1 x 3 @ 125 lbs
3
Mary
Mason
8:30AM CrossFit Class
1 x 3 @ 120 lbs
4
Jenn
Warcola
8:30AM CrossFit Class
1 x 3 @ 105 lbs
4
Jennifer
Eckard
6:30 AM CrossFit
1 x 3 @ 105 lbs
5
Rebecca
Karner
12:00 PM CrossFit
1 x 3 @ 95 lbs
6
Allison
Farar
4:00 PM CrossFit
1 x 3 @ 85 lbs
6
chelsea
snitker
4:00 PM CrossFit
1 x 3 @ 85 lbs
7
Kiersten
Palmer
9:30 AM CrossFit
1 x 3 @ 70 lbs
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