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Components
Metcon
Push Jerk
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
12/11/18 - 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):
48 (28/20)
Workout
12/11/18
Reminder: Next CFA Gathering When: Saturday, December 15th Where: Brent Miller's House 4291 HWY 73, Iron Station. (Right before East Lincoln Middle School) What Time: 3pm We will cover the main dish. Please bring something to share and your beverages. Also, if you would like to be a part of the gift exchange please bring a gift.
Gymnastics
Metcon (AMRAP - Reps)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds After Each Round.
RX Push Press 95/65
Weightlifting
Push Jerk (5,4,3,2,1 climbing)
Push Jerk
On the 2:00 x 5
0:00 Set 1: 1 x 5
2:00 Set 2: 1 x 4
4:00 Set 3: 1 x 3
6:00 Set 4: 1 x 2
8:00 Set 5: 1 x 1
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
3 Deadlifts, 3 Hang Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
Barbell: 135/95
RX 115/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 11, 2018
Male Clients
1
Eli
Joy
5:30 PM CrossFit
61 Reps
1
Neil
Glezen
8:30AM CrossFit Class
61 Reps
2
Dane
Sonnenberg
4:00 PM CrossFit
56 Reps
3
Hap
Clayton
5:30 PM CrossFit
53 Reps
4
Private
5:30 AM CrossFit
47 Reps
5
Kyle
Baker
5:30 AM CrossFit
45 Reps
6
Lanny
Natoli
5:30 PM CrossFit
38 Reps
7
Kenny
Hastings
6:30 AM CrossFit
37 Reps
8
Jumpin Jack
Schneider
4:00 PM CrossFit
68 Reps
9
Johnny
Quilla
12:00 PM CrossFit
63 Reps
10
Andy
Pridmore
5:30 PM CrossFit
57 Reps
11
Todd
Mehrmann
4:00 PM CrossFit
55 Reps
12
Jason
Denis
5:30 PM CrossFit
48 Reps
13
Patrick
Mizzell
12:00 PM CrossFit
47 Reps
13
Stephen
Kent
6:30 PM CrossFit
47 Reps
14
Bob
Swadley
12:00 PM CrossFit
36 Reps
14
King
of Verdict ...
12:00 PM CrossFit
36 Reps
15
Mike
Alfred
5:30 AM CrossFit
30 Reps
16
Jay
Parkhurst
5:30 PM CrossFit
28 Reps
17
Justin
Lincoln
12:00 PM CrossFit
27 Reps
18
Heath
Dills
6:30 PM CrossFit
0 Reps
5 ROUNDS 20 CAL ROW & 8,6,0,1,1 HSPU
19
Brent
Miller
12:00 PM CrossFit
41 Reps
20
Joey
Hager
4:00 PM CrossFit
38 Reps
21
Derek
Halford
6:30 AM CrossFit
34 Reps
GHD SUs
22
Ryan
Snitker
4:00 PM CrossFit
28 Reps
5 rounds of row 3 rounds of 95# PP
23
Brady
Swadley
12:00 PM CrossFit
24 Reps
24
Tyler
Denis
5:30 PM CrossFit
21 Reps
75
25
Derrick
Ledford
4:00 PM CrossFit
0 Reps
GHDs vs HSPU
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
51 Reps
2
Myra
Harmon
4:00 PM CrossFit
32 Reps
3
Jenn
Warcola
12:00 PM CrossFit
68 Reps
4
Teeter
Miller
12:00 PM CrossFit
55 Reps
5
Maddy
Fero
5:30 AM CrossFit
50 Reps
6
Kate
Conrad
6:30 PM CrossFit
39 Reps
6
Katie
Tuttle
4:00 PM CrossFit
39 Reps
7
Cindy
Orr
12:00 PM CrossFit
37 Reps
11,10, 3, 5, 7
7
Cambell
Vander Haar
4:00 PM CrossFit
37 Reps
8
Jennifer
Eckard
9:30 AM CrossFit
36 Reps
9
Monica
Leatherman
5:30 PM CrossFit
34 Reps
10
Shannon
Fichter
5:30 AM CrossFit
32 Reps
11
Lauran
Stump
6:30 PM CrossFit
19 Reps
PSSSHHHH
12
Debbie
Burroughs
12:00 PM CrossFit
63 Reps
35#
13
Sylvia
Burroughs
12:00 PM CrossFit
43 Reps
15#
14
Rhonda
Halford
6:30 AM CrossFit
28 Reps
HSPUs w/ 10lb + mat
15
Maria
Wilson
12:00 PM CrossFit
27 Reps
#55
16
Alyson
Denis
5:30 PM CrossFit
25 Reps
at 55LB and rode bike 45 sec each round
17
Pam
Floberg
6:30 PM CrossFit
15 Reps
35#
18
Miranda
Morales
12:00 PM CrossFit
14 Reps
only rowed 12 one round made it up next round
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