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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
11/21/18 - 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
5:30 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):
33 (17/16)
Workout
11/21/18
Weightlifting
Deadlift
Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%
Metcon
Metcon (Time)
Partner WOD
Cash-In: 400 DU
-then-
600m Row
4-8-12-16-20
Double KB Thrusters (24/16kg)
Burpees
One person working at a time split reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 21, 2018
Male Clients
1
Private
8:30AM CrossFit Class
3 x 3 @ 355 lbs
2
Stephen
Kent
5:30 AM CrossFit
3 x 3 @ 345 lbs
3
Jason
Leach
12:00 PM CrossFit
3 x 3 @ 295 lbs
4
Johnny
Quilla
4:00 PM CrossFit
3 x 3 @ 285 lbs
5
Bill
Knight
6:30 PM CrossFit
3 x 3 @ 265 lbs
5
Heath
Dills
5:30 PM CrossFit
3 x 3 @ 265 lbs
5
Kenny
Hastings
6:30 PM CrossFit
3 x 3 @ 265 lbs
225 245 264
5
Ryan
Snitker
5:30 AM CrossFit
3 x 3 @ 265 lbs
5
Todd
Mehrmann
4:00 PM CrossFit
3 x 3 @ 265 lbs
6
King
of Verdict ...
12:00 PM CrossFit
3 x 3 @ 255 lbs
7
Jason
Blackwell
12:00 PM CrossFit
3 x 3 @ 245 lbs
8
Scotty
In Route
8:30AM CrossFit Class
3 x 3 @ 225 lbs
RDL's
9
Ken
Buckstad
6:30 AM CrossFit
3 x 3 @ 205 lbs
10
Mike
Alfred
5:30 AM CrossFit
3 x 3 @ 195 lbs
11
Brad
Robinson
12:00 PM CrossFit
3 x 3 @ 145 lbs
12
Joey
Hager
4:00 PM CrossFit
3 x 3 @ 135 lbs
13
Derrick
Ledford
4:00 PM CrossFit
1 x 3 @ 275 lbs
3x3@225, back tight
Female Clients
1
Alyson
Knight
5:30 PM CrossFit
3 x 3 @ 240 lbs
2
Kerry
Blackwell
12:00 PM CrossFit
3 x 3 @ 235 lbs
3
Jill
Olinger
5:30 AM CrossFit
3 x 3 @ 230 lbs
3
Myra
Harmon
8:30AM CrossFit Class
3 x 3 @ 230 lbs
4
Teeter
Miller
4:00 PM CrossFit
3 x 3 @ 215 lbs
5
Jenn
Warcola
9:30 AM CrossFit
3 x 3 @ 200 lbs
6
Jennifer
Eckard
9:30 AM CrossFit
3 x 3 @ 185 lbs
155/175/185
6
Katie
Tuttle
4:00 PM CrossFit
3 x 3 @ 185 lbs
6
Miranda
Morales
9:30 AM CrossFit
3 x 3 @ 185 lbs
7
Jacki
Collins
5:30 PM CrossFit
3 x 3 @ 165 lbs
8
Shannon
Fichter
8:30AM CrossFit Class
3 x 3 @ 155 lbs
9
Susan
Sterling
5:30 AM CrossFit
3 x 3 @ 145 lbs
10
Lisa
Brisbane
12:00 PM CrossFit
3 x 3 @ 137 lbs
11
JULIA
SILVA
8:30AM CrossFit Class
3 x 3 @ 118 lbs
12
Maria
Wilson
4:00 PM CrossFit
3 x 3 @ 95 lbs
13
Angie
Clayton
9:30 AM CrossFit
3 x 2 @ 150 lbs
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