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Components
Front Squat
Metcon
Clean and Jerk
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/8/17 - 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):
41 (21/20)
Workout
9/8/17
HAPPY BIRTHDAY, KRISSY!!
Weightlifting
Front Squat (Work up to a heavy single)
Front Squat
Metcon
Metcon (Time)
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)
ADV RX as written
RX 95/65
Optional Extra Strength Work
Clean and Jerk (60% 1x3 70% 1x3 75% 2x3)
Clean and Jerk
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, September 08, 2017
Male Clients
1
Kyle
Baker
4:00 PM CrossFit
1 x 1 @ 355 lbs
2
Patrick
Mizzell
8:30AM CrossFit Class
1 x 1 @ 305 lbs
3
Derek
Halford
9:30 AM CrossFit
1 x 1 @ 295 lbs
4
Private
5:30 AM CrossFit
1 x 1 @ 275 lbs
4
Derrick
Ledford
4:00 PM CrossFit
1 x 1 @ 275 lbs
4
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 275 lbs
5
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 255 lbs
5
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 255 lbs
5
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 255 lbs
6
Jonathan
Austin
6:30 AM CrossFit
1 x 1 @ 245 lbs
7
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 225 lbs
7
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 225 lbs
8
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 215 lbs
9
Daniel
Leatherman
5:30 AM CrossFit
1 x 1 @ 205 lbs
9
Toni
Huber
5:30 AM CrossFit
1 x 1 @ 205 lbs
10
King of
Verdict Ridge
5-7pm Open WOD Come When ...
1 x 1 @ 165 lbs
10
Timothy
Hummel
6:30 AM CrossFit
1 x 1 @ 165 lbs
11
Adam
McCall
4:00 PM CrossFit
1 x 1 @ 155 lbs
11
Aiden
Price
4:00 PM CrossFit
1 x 1 @ 155 lbs
11
Bernard
Tripp
6:30 AM CrossFit
1 x 1 @ 155 lbs
12
Brady
Swadley
4:00 PM CrossFit
1 x 1 @ 90 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 225 lbs
2
Alyson
Knight
5-7pm Open WOD Come When ...
1 x 3 @ 165 lbs
2
Jill
Olinger
12:00 PM CrossFit
1 x 1 @ 165 lbs
2
Myra
Harmon
8:30AM CrossFit Class
1 x 1 @ 165 lbs
3
Jenn
Warcola
8:30AM CrossFit Class
1 x 1 @ 155 lbs
3
Katie
Tuttle
4:00 PM CrossFit
1 x 1 @ 155 lbs
4
Jennifer
Taylor
12:00 PM CrossFit
1 x 1 @ 145 lbs
5
Nikki
Stewart
8:30AM CrossFit Class
1 x 1 @ 140 lbs
6
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 135 lbs
6
Katie
Powell
5-7pm Open WOD Come When ...
1 x 1 @ 135 lbs
Failed 145 :/
7
Private
8:30AM CrossFit Class
1 x 1 @ 125 lbs
8
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 115 lbs
8
Maddy
Fero
5:30 AM CrossFit
1 x 1 @ 115 lbs
8
Maggie
Gaspar
4:00 PM CrossFit
1 x 1 @ 115 lbs
8
Shannon
Fichter
4:00 PM CrossFit
1 x 1 @ 115 lbs
9
Adrianne
Glezen
8:30AM CrossFit Class
1 x 1 @ 105 lbs
10
Jennifer
Pridmore
5-7pm Open WOD Come When ...
1 x 1 @ 85 lbs
11
Private
4:00 PM CrossFit
1 x 1 @ 75 lbs
12
Lisa
Hummel
6:30 AM CrossFit
1 x 1 @ 70 lbs
13
Alex
Dow
5-7pm Open WOD Come When ...
1 x 1 @ 0 lbs
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