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Components
Stamina Squating
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/7/18 - 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):
32 (18/14)
Workout
12/7/18
Weightlifting
Stamina Squating
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 07, 2018
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
6 x 1 @ 285 lbs
2
Stephen
Kent
5:30 AM CrossFit
6 x 1 @ 245 lbs
3
Jason
Leach
12:00 PM CrossFit
6 x 1 @ 200 lbs
4
Alto
Shambles
4:00 PM CrossFit
6 x 1 @ 185 lbs
4
Josh
Roberts
4:00 PM CrossFit
6 x 1 @ 185 lbs
5
Daniel
Leatherman
5:30 AM CrossFit
6 x 1 @ 165 lbs
5
Darius
Nouri
8:30AM CrossFit Class
6 x 1 @ 165 lbs
5
Justin
Lincoln
12:00 PM CrossFit
6 x 1 @ 165 lbs
6
Andrew
Yount
5-7pm Open WOD Come When ...
6 x 1 @ 160 lbs
7
Jason
Blackwell
12:00 PM CrossFit
6 x 1 @ 155 lbs
8
Mike
Alfred
5:30 AM CrossFit
6 x 1 @ 115 lbs
9
Jim
Tuttle
6:30 AM CrossFit
6 x 1 @ 105 lbs
10
Joey
Hager
5:30 AM CrossFit
6 x 1 @ 95 lbs
10
Paul
Rafferty
5:30 AM CrossFit
6 x 1 @ 95 lbs
11
Jesse
Patterson
4:00 PM CrossFit
6 x 1 @ 35 lbs
11
Owen
Vander Haar
4:00 PM CrossFit
6 x 1 @ 35 lbs
12
Brent
Miller
12:00 PM CrossFit
10 x 5 @ 0 lbs
155# bench press
12
Scotty
In Route
8:30AM CrossFit Class
6 x 1 @ 0 lbs
knee rehab
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
6 x 1 @ 200 lbs
2
Jill
Olinger
12:00 PM CrossFit
6 x 1 @ 156 lbs
3
Teeter
Miller
12:00 PM CrossFit
6 x 1 @ 135 lbs
4
Jacki
Collins
9:30 AM CrossFit
6 x 1 @ 115 lbs
4
Jenn
Warcola
8:30AM CrossFit Class
6 x 1 @ 115 lbs
4
Jennifer
Eckard
9:30 AM CrossFit
6 x 1 @ 115 lbs
5
Angie
Clayton
9:30 AM CrossFit
6 x 1 @ 105 lbs
5
Shannon
Fichter
4:00 PM CrossFit
6 x 1 @ 105 lbs
6
Rhonda
Halford
6:30 AM CrossFit
6 x 1 @ 90 lbs
7
Kelly
Nouri
8:30AM CrossFit Class
6 x 1 @ 85 lbs
7
Miranda
Morales
8:30AM CrossFit Class
6 x 1 @ 85 lbs
7
Nikki
Stewart
8:30AM CrossFit Class
6 x 1 @ 85 lbs
8
Private
4:00 PM CrossFit
6 x 1 @ 80 lbs
9
Shelly
Walsh
8:30AM CrossFit Class
6 x 1 @ 65 lbs
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