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Overhead Squat

Metcon

Squat Snatch

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Workout

2/21/18

Here is our Open Crew for CrossFit Allegiance Teams will be set up tonight. Thank you for signing up and being a part of this fun 5 week adventure we are about to have. Captains are Frankie, Shannon and Amy FRANKIE GONZALEZ JR SCOTT BENNETT DANE SONNENBERG MALACHI MCQUIEN LANNY NATOLI STACEY NANCE KATHERINE POWELL GREGORY POWELL JENN WARCOLA CAMBELL VANDER HAAR JILL OLINGER DARIUS NOURI JASON DENIS JOSH ROBERTS AMY PLONK SHANNON FICHTER NIKKI STEWART JASON LEACH MELISSA WOODS TRENT GREENE BRENT MILLER JOHN QUILLA JOEY QUILLA ALYSON DENIS NANCY TREADGOLD EMMA FITZSIMMONS DONNIE STEWART MELISSA LIMA KELLY NOURI JAY PARKHURST MADISON MARTIN DEREK HALFORD ADRIANNE GLEZEN TOM COLLINS RHONDA HALFORD JENNIFER PRIDMORE ELI JOY NEIL GLEZEN JENNIFER TAYLOR BRUCE MUIR COLBY WOLLAK ERIC OLINGER

SO FAR WE HAVE A TOTAL OF 42 MEMBERS

Weightlifting

Overhead Squat (Build to a heavy set of 3 (off the rack))

Overhead Squat

Metcon

Metcon (AMRAP - Reps)

AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

ADV RX as written
RX 45/35, 75/55, 95/65 ,115/80

Optional Extra Strength Work

Squat Snatch

Squat Snatch

On the Minute x 9 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%

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

Whiteboard:

Wednesday, February 21, 2018

Male Clients

1

josh
dow

5:30 AM CrossFit

1 x 3 @ 255 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

1 x 3 @ 235 lbs

3

Colby
Wollak

4:00 PM CrossFit

1 x 3 @ 225 lbs

4

Danny
Eckard

9:30 AM CrossFit

1 x 3 @ 155 lbs

4

Jason
Denis

4:00 PM CrossFit

1 x 3 @ 155 lbs

front squat

4

Josh
Roberts

5:30 PM CrossFit

1 x 3 @ 155 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 145 lbs

5

Patrick
Mizzell

8:30AM CrossFit Class

1 x 3 @ 145 lbs

6

Lanny
Natoli

4:00 PM CrossFit

1 x 3 @ 135 lbs

6

Neil
Glezen

6:30 AM CrossFit

1 x 3 @ 135 lbs

6

Tom
Collins

5:30 PM CrossFit

1 x 3 @ 135 lbs

failed 155

7

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 125 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 3 @ 125 lbs

8

Andy
Pridmore

6:30 PM CrossFit

1 x 3 @ 115 lbs

8

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 115 lbs

8

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 115 lbs

8

Joe
Summa

5:30 AM CrossFit

1 x 3 @ 115 lbs

8

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 115 lbs

9

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 85 lbs

9

Tommy
Grey

5:30 PM CrossFit

1 x 3 @ 85 lbs

Must be the shoes!!!

10

Scotty
In Route

8:30AM CrossFit Class

1 x 3 @ 75 lbs

11

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 55 lbs

12

Toni
Huber

6:30 PM CrossFit

1 x 3 @ 0 lbs

fs 195

12

King of
Verdict Ridge

12:00 PM CrossFit

1 x 2 @ 105 lbs

Female Clients

1

Alex
Dow

5:30 AM CrossFit

1 x 3 @ 145 lbs

Too sore for 155

1

Jill
Olinger

12:00 PM CrossFit

1 x 3 @ 145 lbs

2

Katie
Powell

6:30 PM CrossFit

1 x 3 @ 125 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 3 @ 115 lbs

4

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 100 lbs

5

Amy
Plonk

4:00 PM CrossFit

1 x 3 @ 95 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

1 x 3 @ 85 lbs

7

Jennifer
Taylor

12:00 PM CrossFit

1 x 3 @ 75 lbs

7

Kimberly
Yount

6:30 AM CrossFit

1 x 3 @ 75 lbs

8

Alyson
Denis

4:00 PM CrossFit

1 x 3 @ 65 lbs

8

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 65 lbs

9

Maggie
Gaspar

6:30 PM CrossFit

1 x 3 @ 55 lbs

9

Rhonda
Halford

4:00 PM CrossFit

1 x 3 @ 55 lbs

10

Leah
Correll

4:00 PM CrossFit

3 x 3 @ 35 lbs

10

Adrianne
Glezen

8:30AM CrossFit Class

1 x 3 @ 35 lbs

10

MELISSA
WOODS

8:30AM CrossFit Class

1 x 3 @ 35 lbs

11

Kimberley
Ross

5:30 AM CrossFit

1 x 3 @ 15 lbs

12

Emily
Wagner

5:30 PM CrossFit

1 x 3 @ 0 lbs

PVC