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Components
1 Pausing Back Squat ...
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
01/07/2021 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (9/15)
Workout
01/07/2021
Weightlifting
1 Pausing Back Squat + 1 Back Squat (1 Complex EOMOM for 12 Minutes )
Build to a Heavy Complex
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 Minutes:
09 Hang Power Cleans
12 Push-ups
15 Deadlifts
Rx=115/85
Rx+=135/95
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, January 07, 2021
Male Clients
1
RW
Rice
CrossFit: 4:30 PM
1 x 2 @ 315 lbs
2
Riley
Alford
CrossFit: 6:00 PM
3 x 1 @ 235 lbs
2
Thomas
Morales
CrossFit: 6:00 PM
3 x 1 @ 235 lbs
3
Luis
Bazaldua
CrossFit: 6:00 PM
1 x 1 @ 215 lbs
4
Kevin
Korinek
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
4
Seth
McClellan
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
4
Shawn
Rice
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
5
kyle
lawles
CrossFit: 5:30 AM
1 x 1 @ 185 lbs
6
Raine Corado
l
CrossFit: 6:00 PM
2 x 1 @ 155 lbs
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
1 x 1 @ 200 lbs
2
Melissa
McClellan
CrossFit: 5:30 AM
1 x 1 @ 185 lbs
3
Emily
Nix
CrossFit: 5:30 AM
1 x 1 @ 175 lbs
4
Emily
Kieth
CrossFit: 4:30 PM
1 x 2 @ 165 lbs
5
rebekah
collins
CrossFit: 4:30 PM
1 x 2 @ 145 lbs
5
jesica
rice
CrossFit: 5:30 AM
1 x 1 @ 145 lbs
6
Kambrey
Blakey
CrossFit: 4:30 PM
1 x 2 @ 125 lbs
6
Emily
Hunt
CrossFit: 5:30 AM
1 x 1 @ 125 lbs
7
Aubrey
Mayfield
CrossFit: 4:30 PM
1 x 2 @ 115 lbs
7
Meg
Brown
CrossFit: 5:30 AM
1 x 1 @ 115 lbs
8
Amanda
West
CrossFit: 8:30 AM
1 x 1 @ 105 lbs
9
Megan
Birkenfeld
CrossFit: 5:30 AM
1 x 1 @ 95 lbs
10
amanda
bowers
CrossFit: 6:00 PM
1 x 1 @ 90 lbs
11
Christi
Reasner
CrossFit: 4:30 PM
1 x 2 @ 65 lbs
12
Evelyn
Almanza
CrossFit: 6:00 PM
1 x 1 @ 50 lbs
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