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Metcon

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2/17/17

The CrossFit Open is one week away. Sign up here and choose CrossFit Allegiance as your box: https://games.crossfit.com/ Next Thursday night the 22nd we will watch the first CrossFit Open workout announcement at CFA (BYOB). We will also have our draft picks for teams. The way the draft will work is each athlete signed up will be put in the hat. We will choose 3 captains. Each captain will take turns pulling a name out of a hat.

Weightlifting

Back Squat (3x3 70%)

Back Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

Partner WOD
AMRAP x 20min:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm KB Snatch (24/16kg)
30 C2B Pull-ups

Split reps

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, February 17, 2017

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

3 x 3 @ 315 lbs

2

Derek
Halford

8:30AM CrossFit Class

3 x 3 @ 255 lbs

3

Private

5:30 AM CrossFit

3 x 3 @ 235 lbs

4

Private

8:30AM CrossFit Class

3 x 3 @ 225 lbs

4

Danny
Eckard

5:30 AM CrossFit

3 x 3 @ 225 lbs

4

Darius
Nouri

8:30AM CrossFit Class

3 x 3 @ 225 lbs

4

Marcio
Lima

9:30 AM CrossFit

3 x 3 @ 225 lbs

5

Chris
Morales

12:00 PM CrossFit

3 x 3 @ 215 lbs

6

Jason
Leach

12:00 PM CrossFit

3 x 3 @ 210 lbs

7

Eli
Joy

4:00 PM CrossFit

3 x 3 @ 205 lbs

light

7

Stephen
Kent

5:30 AM CrossFit

3 x 3 @ 205 lbs

8

Zack
DeBerry

5:30 AM CrossFit

3 x 3 @ 195 lbs

9

Brian
Shannon

6:30 PM CrossFit

3 x 3 @ 185 lbs

9

Josh
Roberts

5:30 PM CrossFit

3 x 3 @ 185 lbs

9

Lanny
Natoli

5:30 PM CrossFit

3 x 3 @ 185 lbs

10

Tim
Bain

6:30 AM CrossFit

3 x 3 @ 165 lbs

11

Jim
Tuttle

6:30 AM CrossFit

3 x 3 @ 150 lbs

12

King
of Verdict ...

12:00 PM CrossFit

3 x 3 @ 145 lbs

13

Brent
Miller

8:30AM CrossFit Class

5 x 5 @ 135 lbs

13

Colby
Wollak

9:30 AM CrossFit

3 x 3 @ 135 lbs

14

Johnny
Babitz

4:00 PM CrossFit

3 x 3 @ 125 lbs

15

Tommy
Grey

4:00 PM CrossFit

3 x 3 @ 120 lbs

16

Bernard
Tripp

6:30 AM CrossFit

3 x 3 @ 105 lbs

17

Christian
Howard

4:00 PM CrossFit

3 x 3 @ 100 lbs

18

Erich
Cloninger

4:00 PM CrossFit

1 x 1 @ 185 lbs

3x10 #185

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3 x 3 @ 205 lbs

2

Alyson
Knight

6:30 PM CrossFit

3 x 3 @ 180 lbs

3

Jill
Olinger

8:30AM CrossFit Class

3 x 3 @ 155 lbs

4

Katie
Tuttle

4:00 PM CrossFit

3 x 3 @ 135 lbs

5

Amy
Plonk

4:00 PM CrossFit

3 x 3 @ 120 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

3 x 3 @ 120 lbs

5

Miranda
Morales

8:30AM CrossFit Class

3 x 3 @ 120 lbs

6

Jennifer
Harpster

8:30AM CrossFit Class

3 x 3 @ 115 lbs

6

Nikki
Stewart

9:30 AM CrossFit

3 x 3 @ 115 lbs

7

Amanda
Vander Haar

4:00 PM CrossFit

3 x 3 @ 105 lbs

7

Private

9:30 AM CrossFit

3 x 3 @ 105 lbs

7

Stacey
Nance

5:30 PM CrossFit

3 x 3 @ 105 lbs

8

Karina
Collins

4:00 PM CrossFit

3 x 3 @ 95 lbs

8

Kelly
Nouri

9:30 AM CrossFit

3 x 3 @ 95 lbs

9

Lauran
Stump

5:30 PM CrossFit

3 x 3 @ 80 lbs

10

Kayla
Whitlock

5:30 PM CrossFit

3 x 3 @ 75 lbs

11

Catie
Hedrick

6:30 AM CrossFit

3 x 3 @ 55 lbs

12

Lisa
Hummel

9:30 AM CrossFit

3 x 3 @ 25 lbs

13

Jodie
Silver

9:30 AM CrossFit

8 x 2 @ 25 lbs