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Components
Overhead 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
04/13/2022 - 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 (12/6)
Workout
04/13/2022
Weightlifting
10 Minutes to Complete 05 Sets
Overhead Squat (05-05-07-07-10)
Overhead Squat
Workout of the Day
Metcon (Time)
21-15-09
Box Jump Overs (open standards, 24/20)
Hand-release Push-ups
02 Minutes of Rest
21-15-09
Weighted Step-ups (50/35, 24/20)
Alternating Dumbbell Snatches (50/35)
03 Minutes of Rest
21-15-09
Calorie Row or Bike
Pull-ups
Air Squats
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, April 13, 2022
Male Clients
1
Chase
Young
CrossFit: 5:30 AM
1 x 10 @ 135 lbs
1
Nick
Davidson
CrossFit: 6:00 PM
1 x 10 @ 135 lbs
2
Jeffrey
Albers
CrossFit: 5:30 AM
1 x 10 @ 115 lbs
2
Matt
Stroever
CrossFit: 6:00 PM
1 x 10 @ 115 lbs
2
Seth
McClellan
CrossFit: 5:30 AM
1 x 10 @ 115 lbs
3
Kolton
Brock
CrossFit: 8:30 AM
1 x 10 @ 95 lbs
5 135 5 165 7 135 7 135
3
kyle
lawles
CrossFit: 5:30 AM
1 x 10 @ 95 lbs
3
Reid
Christner
CrossFit: 5:30 AM
1 x 10 @ 95 lbs
4
Jacob
Young
CrossFit: 5:30 AM
1 x 10 @ 65 lbs
5
jaxon
warlick
CrossFit: 4:30 PM
1 x 10 @ 35 lbs
6
jonathan
day
CrossFit: 8:30 AM
2 x 7 @ 105 lbs
6
Aaron
Forehand
CrossFit: 8:30 AM
1 x 3 @ 125 lbs
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
1 x 10 @ 135 lbs
2
Kambrey
Blakey
CrossFit: 5:30 AM
1 x 10 @ 65 lbs
2
Stephanie
Stroever
CrossFit: 6:00 PM
1 x 10 @ 65 lbs
3
Cassie
Gibson
CrossFit: 4:30 PM
1 x 10 @ 55 lbs
3
Dana
Forehand
CrossFit: 8:30 AM
1 x 10 @ 55 lbs
5 75 7 65
4
Megan
Birkenfeld
CrossFit: 8:30 AM
1 x 10 @ 45 lbs
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