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Components
Tempo Deadlifts
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
01/19/2021 - 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):
31 (17/14)
Workout
01/19/2021
Weightlifting
10 Minutes to Complete
Tempo Deadlifts (5-4-3-2-1)
Regular pull off ground, 5 second negative.
Workout of the Day
Metcon (Time)
5 Rounds For Time:
25/18 Calorie Row*
25 Sit-ups**
02 Deadlifts (Rx=225/155, Rx+=275/185)***
*Calorie Bike: 18/13
*Run Option: 250m
**GHD Option: 09 Reps
***Increase Deadlifts reps by 02 Reps Each Round (2-4-6-8-10)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 19, 2021
Male Clients
1
Sean
Smith
CrossFit: 4:30 PM
1 x 1 @ 345 lbs
2
Cameron
Reeves
CrossFit: 4:30 PM
1 x 1 @ 330 lbs
3
Anirban
Pal
CrossFit: 4:30 PM
1 x 1 @ 305 lbs
3
Chase
Young
CrossFit: 4:30 PM
1 x 1 @ 305 lbs
4
Kevin
Korinek
CrossFit: 6:00 PM
1 x 1 @ 275 lbs
4
Thomas
Morales
CrossFit: 6:00 PM
1 x 1 @ 275 lbs
5
Seth
McClellan
CrossFit: 5:30 AM
1 x 1 @ 260 lbs
6
Luis
Bazaldua
CrossFit: 6:00 PM
1 x 1 @ 259 lbs
7
kyle
lawles
CrossFit: 5:30 AM
1 x 1 @ 255 lbs
7
Riley
Alford
CrossFit: 6:00 PM
1 x 1 @ 255 lbs
8
Bill
Johnson
CrossFit: 6:00 PM
1 x 1 @ 205 lbs
8
Shawn
Rice
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
9
Nick
Davidson
CrossFit: 8:30 AM
1 x 2 @ 195 lbs
10
Raine Corado
l
CrossFit: 6:00 PM
1 x 1 @ 165 lbs
11
Aaron
Forehand
CrossFit: 8:30 AM
1 x 5 @ 135 lbs
11
Gid
Mayfield
CrossFit: 5:30 AM
1 x 1 @ 135 lbs
11
Jeremy
Nix
CrossFit: 5:30 AM
1 x 1 @ 135 lbs
Female Clients
1
Makayla
Simmons
CrossFit: 4:30 PM
1 x 1 @ 215 lbs
2
Dana
Forehand
CrossFit: 5:30 AM
1 x 1 @ 210 lbs
2
Tracy
May
CrossFit: 5:30 AM
1 x 1 @ 210 lbs
3
Emily
Nix
CrossFit: 5:30 AM
1 x 1 @ 185 lbs
3
Melissa
McClellan
CrossFit: 5:30 AM
1 x 1 @ 185 lbs
4
rebekah
collins
CrossFit: 4:30 PM
1 x 1 @ 155 lbs
5
Aubrey
Mayfield
CrossFit: 4:30 PM
1 x 1 @ 145 lbs
6
jesica
rice
CrossFit: 5:30 AM
1 x 1 @ 135 lbs
7
Meg
Brown
CrossFit: 5:30 AM
1 x 1 @ 125 lbs
7
Megan
Birkenfeld
CrossFit: 5:30 AM
1 x 1 @ 125 lbs
8
Emily
Hunt
CrossFit: 5:30 AM
1 x 1 @ 115 lbs
8
Kambrey
Blakey
CrossFit: 5:30 AM
1 x 1 @ 115 lbs
9
Avery
Brown
CrossFit: 5:30 AM
1 x 1 @ 85 lbs
9
Ellie
Brown
CrossFit: 5:30 AM
1 x 1 @ 85 lbs
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