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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/21/16 - 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):
31 (14/17)
Workout
1/21/16
Metcon
Metcon (Time)
3 Rounds:
20 Abmat Sit-Ups
30 Supermans
40 Flutter Kicks
50 Good Mornings (you choose the weight)
60 Second Plank Hold
Skill
Metcon (AMRAP - Reps)
EMOMx10-12min
3-5 reps of your goat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 21, 2016
Male Clients
1
Erich
Cloninger
4:00 PM CrossFit
11:21
#45
2
Darius
Nouri
8:30AM CrossFit Class
11:31
3
Bob
Swadley
8:30AM CrossFit Class
13:32
4
Lanny
Natoli
4:00 PM CrossFit
13:34
5
Derrick
Ledford
6:30 PM CrossFit
14:15
40 flutter kicks each leg 45lb bar
6
Josh
Roberts
6:30 PM CrossFit
14:45
7
Sean
Franklin
5:30 PM CrossFit
16:35
8
Bryan
Rogers
5:30 PM CrossFit
16:50
9
Steven
Ferrell
6:30 PM CrossFit
17:00
20 situps 30 superman 40 flutter kicks 50 good mornings 60 sec pl...
10
Nick
Caruso
5:30 AM CrossFit
17:16
45lb GM
11
Jason
Leach
12:00 PM CrossFit
17:30
12
Rhett
Reiser
4:00 PM CrossFit
14:25
25lb gm
13
Johnny
Babitz
4:00 PM CrossFit
14:40
14
Toni
Huber
6:30 PM CrossFit
16:05
80 flutter kicks each round
Female Clients
1
Krissy
Jones
8:30AM CrossFit Class
12:38
35# gm
2
Nikki
Stewart
4:00 PM CrossFit
14:04
35
3
Cambell
Vander Haar
6:30 PM CrossFit
14:30
40 fk each leg
4
Amanda
Vander Haar
4:00 PM CrossFit
14:58
5
Karina
Collins
5:30 PM CrossFit
15:49
6
Logan
Deluca
6:30 PM CrossFit
15:50
15#
7
Kendra
Caruso
5:30 AM CrossFit
17:31
8
Miranda
Morales
12:00 PM CrossFit
17:40
9
Jenn
Warcola
12:00 PM CrossFit
17:41
10
Rhonda
Halford
12:00 PM CrossFit
17:45
35 lb bar
11
Catherine
Crawford
12:00 PM CrossFit
17:57
12
Starr
Boler
12:00 PM CrossFit
22:15
45lb
13
Katie
Powell
5:30 PM CrossFit
14:05
14
Linda
Moore
6:30 PM CrossFit
14:27
15lb.
15
Sara
Kalinowski
5:30 PM CrossFit
16:00
16
Charlotte
Thielen
12:00 PM CrossFit
18:50
35# bar
17
Christy
Johnson
12:00 PM CrossFit
21:00
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