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Components
Captain Crunch
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
9/26/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
BOOTCAMP
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):
57 (26/31)
Workout
9/26/17
Happy birthday Justin!
Warm-up
3 Rounds
1 min bike
10 supermans
10 hollow Rock
10 plank shoulder touch
---Then
Soldier walks
Quad pull toe touch
Lunges
Then
Empty bar work
3 Rounds:
5 RDL's
5 Hang Cleans
5 Push jerks
Metcon
Captain Crunch (3 Rounds for reps)
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining
ADV RX as written
RX 75/55 95/75 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 26, 2017
Male Clients
1
Colby
Wollak
4:00 PM CrossFit
151 Total Reps
+
2
Derrick
Ledford
5:30 PM CrossFit
124 Total Reps
3
Brandon
Hedrick
6:30 AM CrossFit
115 Total Reps
Crunch Berries!
4
Kyle
Baker
5:30 AM CrossFit
114 Total Reps
5
Eli
Joy
5:30 PM CrossFit
91 Total Reps
Rower crapped out 23s into the 2nd round
6
Eric
Olinger
12:00 PM CrossFit
90 Total Reps
7
Patrick
Mizzell
8:30AM CrossFit Class
84 Total Reps
8
Darius
Nouri
8:30AM CrossFit Class
83 Total Reps
Cinnamon Toast Crunched
9
Private
5:30 AM CrossFit
75 Total Reps
10
Chris
Morales
5:30 AM CrossFit
50 Total Reps
11
Josh
Roberts
5:30 PM CrossFit
125 Total Reps
12
Brent
Miller
8:30AM CrossFit Class
120 Total Reps
13
Daniel
Leatherman
5:30 AM CrossFit
106 Total Reps
14
Andy
Pridmore
6:30 PM CrossFit
72 Total Reps
15
King
of Verdict ...
12:00 PM CrossFit
70 Total Reps
16
Brad
May
6:30 AM CrossFit
54 Total Reps
17
Robert
Johnson
5:30 PM CrossFit
48 Total Reps
18
Stephen
Kent
5:30 AM CrossFit
37 Total Reps
19
malachi
mcquien
6:30 PM CrossFit
19 Total Reps
20
Bill
Knight
6:30 PM CrossFit
74 Total Reps
21
Jumpin Jack
Schneider
5:30 PM CrossFit
68 Total Reps
22
Tommy
Grey
5:30 PM CrossFit
61 Total Reps
75-95-115#
23
Jim
Tuttle
9:30 AM CrossFit
57 Total Reps
75/95
24
Ken
Buckstad
5:30 AM CrossFit
35 Total Reps
85# all 3 rounds
25
Robert
Foschi
5:30 AM CrossFit
33 Total Reps
failed R+ attempt
26
Derek
Halford
12:00 PM CrossFit
0 Total Reps
did yesterday
Female Clients
1
Jill
Olinger
12:00 PM CrossFit
82 Total Reps
2
Cambell
Vander Haar
12:00 PM CrossFit
69 Total Reps
3
Jenn
Warcola
8:30AM CrossFit Class
67 Total Reps
4
Alex
Dow
8:30AM CrossFit Class
63 Total Reps
5
Hillary
Ledford
5:30 PM CrossFit
31 Total Reps
ugh
6
Jennifer
Taylor
4:00 PM CrossFit
16 Total Reps
16
6
Katie
Powell
9:30 AM CrossFit
16 Total Reps
ouch!
7
Miranda
Morales
8:30AM CrossFit Class
75 Total Reps
8
Cambell
Vander Haar
4:00 PM CrossFit
50 Total Reps
9
Amy
Plonk
4:00 PM CrossFit
47 Total Reps
10
Katie
Tuttle
4:00 PM CrossFit
45 Total Reps
11
Stacey
Nance
6:30 PM CrossFit
28 Total Reps
12
Maddy
Fero
5:30 AM CrossFit
76 Total Reps
55-65-75#
13
Hillary
May
6:30 AM CrossFit
70 Total Reps
14
Adrianne
Glezen
8:30AM CrossFit Class
69 Total Reps
35#, 45#, 55#
15
Nikki
Stewart
9:30 AM CrossFit
63 Total Reps
55 65 75
16
Angie
Clayton
9:30 AM CrossFit
59 Total Reps
35, 45, 55
17
Pam
Floberg
6:30 PM CrossFit
58 Total Reps
20#/30#/35#
18
Private
8:30AM CrossFit Class
56 Total Reps
19
Jennifer
Pridmore
12:00 PM CrossFit
55 Total Reps
20
Rhonda
Halford
12:00 PM CrossFit
52 Total Reps
55, 65 75 lb.
21
Alyson
Denis
4:00 PM CrossFit
43 Total Reps
35 lbs bar
21
Amanda
Mendez
8:30AM CrossFit Class
43 Total Reps
55, 55, 60
22
Kelly
Nouri
8:30AM CrossFit Class
42 Total Reps
55,75,75
23
Sadie
Cunningham
4:00 PM CrossFit
40 Total Reps
35#
24
Lisa
Hummel
6:30 AM CrossFit
37 Total Reps
25
Jennifer
Eckard
9:30 AM CrossFit
36 Total Reps
Rx until last cleans and jerks
26
Melissa
Holden
8:30AM CrossFit Class
30 Total Reps
45,55,65
27
Jackie
Moffitt
12:00 PM CrossFit
29 Total Reps
55, 65, 75
28
Monica
Leatherman
12:00 PM CrossFit
26 Total Reps
RX except last 6 pj 85
29
Maggie
Gaspar
5:30 PM CrossFit
25 Total Reps
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