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Components
Shoulder Press
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
01/20/2021 - 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):
18 (9/9)
Workout
01/20/2021
Weightlifting
Shoulder Press (10 Minutes to Establish a 1 Rep Max)
Shoulder Press
Workout of the Day
Metcon (AMRAP - Reps)
Ascending Ladder for 10 Minutes:
03 Strict Presses (75/55), 100 Meter Run
06 Strict Presses (75/55), 100 Meter Run
09 Strict Presses (75/55), 100 Meter Run
*Row option: 125m/100m
*100m = To street and back
*100m Run/Row counts as 01 Rep
Rep Chart
Round of / Total Reps
3 / 4
6 / 11
9 / 21
12 / 34
15 / 50
18 / 69
21 / 91
24 / 116
27 / 144
30 / 175
33 / 209
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 20, 2021
Male Clients
1
Gid
Mayfield
CrossFit: 5:30 AM
1 x 1 @ 195 lbs
2
Thomas
Morales
CrossFit: 6:00 PM
1 x 1 @ 165 lbs
3
Cameron
Reeves
CrossFit: 5:30 AM
1 x 1 @ 155 lbs
3
RW
Rice
CrossFit: 5:30 AM
1 x 1 @ 155 lbs
4
kyle
lawles
CrossFit: 5:30 AM
1 x 1 @ 145 lbs
5
Kevin
Korinek
CrossFit: 5:30 AM
1 x 1 @ 140 lbs
6
Seth
McClellan
CrossFit: 5:30 AM
1 x 1 @ 135 lbs
7
Raine Corado
l
CrossFit: 6:00 PM
1 x 1 @ 95 lbs
8
Luis
Bazaldua
CrossFit: 6:00 PM
1 x 1 @ 75 lbs
Female Clients
1
Makayla
Simmons
CrossFit: 4:30 PM
1 x 1 @ 105 lbs
2
Ashley
Reeves
CrossFit: 6:00 PM
1 x 1 @ 100 lbs
3
Melissa
McClellan
CrossFit: 5:30 AM
1 x 1 @ 95 lbs
4
Emily
Hunt
CrossFit: 5:30 AM
1 x 1 @ 85 lbs
5
Kambrey
Blakey
CrossFit: 5:30 AM
1 x 1 @ 80 lbs
6
Aubrey
Mayfield
CrossFit: 5:30 AM
1 x 1 @ 75 lbs
6
Cally
Lytal
CrossFit: 8:30 AM
1 x 1 @ 75 lbs
6
Meg
Brown
CrossFit: 5:30 AM
1 x 1 @ 75 lbs
7
Emily
Kieth
CrossFit: 4:30 PM
1 x 2 @ 65 lbs
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