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Components
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
04/08/2016 - Palo Duro CrossFit
Class
(All)
5:45 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
04/08/2016
Workout of the Day
Coach JoAnn's Birthday WOD!
Metcon (Time)
For Time
Buy in: 400m
2 Rounds
40 Box Jumps (24/20)
40 Kettle Bell Swings (53/35)
40 V-ups
40 Air-squats
Buy out: 400m
**25 minute cut-off
Bonus Treat
4 Rounds
30 seconds Plank Hold
30 seconds Weighted Sit-ups (44/26)
30 seconds Russian Twists (44/26)
30 seconds Flutter Kicks
*rest 1 Minute between rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 08, 2016
Male Clients
1
Cameron
Reeves
5:45 AM CrossFit
19:53
30in
2
Kevin
Wong
8:30AM CrossFit
17:08
3
Raul
Gomez
8:30AM CrossFit
20:20
4
kyle
lawles
5:45 AM CrossFit
21:20
5
Nate
Stroh
5:45 AM CrossFit
22:59
6
Keith
Phillips
8:30AM CrossFit
24:34
7
Sha
Gearn
5:45 AM CrossFit
25:03
8
Nicolas
Eizmendi
5:45 AM CrossFit
19:38
44 lb
9
Luke
Kinsey
5:45 AM CrossFit
19:57
44 kb
Female Clients
1
Meg
Brown
8:30AM CrossFit
17:17
2
Emily
Hunt
8:30AM CrossFit
18:03
3
Chelsea
Hilliard
8:30AM CrossFit
19:48
Did v-ups before KB
4
Kim
STROH
8:30AM CrossFit
20:05
5
Sarah
Tolentino
8:30AM CrossFit
20:57
6
Breanna
Spicer
5:45 AM CrossFit
21:20
7
Jordan
Heller
8:30AM CrossFit
22:00
8
Jacqui
Morrow
5:45 AM CrossFit
23:30
9
Selena
Veal
8:30AM CrossFit
19:56
10
NATALIE
LAWLES
8:30AM CrossFit
20:13
11
alysia
spicer
5:45 AM CrossFit
20:20
20 in box step ups row bluenkb
12
Tracy
May
8:30AM CrossFit
20:29
13
Jenn
Reeves
8:30AM CrossFit
23:30
3 45 lb plate box jumps, 28 lb kb
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