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Walking Lunges

The Martyr

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Workout

05/17/2019

Strength Work

Walking Lunges (Down & Back EOMOM for 12 Minutes)

With Dumbbells in each hand. Lunge across the gym and back

*Lunge North and South

Workout of the Day

Today is Estaban's last day at Palo Duro CrossFit. He moves to Portland Oregon this weekend!
Estaban was named after Saint Stephen, who was the first Martyr in Christian history, hence this new Hero WOD!

The Martyr (AMRAP - Reps)

AMRAP in 12 minutes:
01 Pull-up, 02 Push-ups, 03 Air Squats
02 Pull-ups, 04 Push-ups, 06 Air Squats
03 Pull-ups, 06 Push-ups, 09 Squats
Etc.

Rx+= Start at Round 07
07 Pull-ups, 14 Push-ups, 21 Squats
08 Pull-ups, 16 Push-ups, 24 Squats
09 Pull-ups, 18 Push-ups, 27 Squats
Etc.

Score = total reps completed

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, May 17, 2019

Male Clients

1

Adam
Delgado

8:30AM CrossFit

6 x 1 @ 50 lbs

1

Cameron
Reeves

4:30PM CrossFit

6 x 1 @ 50 lbs

1

Chase
Young

4:30PM CrossFit

6 x 1 @ 50 lbs

1

Jeremy
Nix

5:45PM CrossFit

6 x 1 @ 50 lbs

1

Kyle
McGavock

8:30AM CrossFit

6 x 1 @ 50 lbs

1

Nick
Davidson

8:30AM CrossFit

6 x 1 @ 50 lbs

1

Riley
Alford

5:45PM CrossFit

6 x 1 @ 50 lbs

1

Sean
Smith

4:30PM CrossFit

6 x 1 @ 50 lbs

1

Thomas
Morales

5:45PM CrossFit

6 x 1 @ 50 lbs

1

Zach
Reeves

5:45PM CrossFit

6 x 1 @ 50 lbs

2

Eric
Campbell

8:30AM CrossFit

6 x 1 @ 35 lbs

2

Esteban
Ponce

5:30AM CrossFit

6 x 1 @ 35 lbs

3

Kevin
Korinek

5:30AM CrossFit

5 x 1 @ 50 lbs

3

Seth
McClellan

5:30AM CrossFit

3 x 1 @ 50 lbs

Female Clients

1

Ashley
Reeves

5:30AM CrossFit

6 x 1 @ 50 lbs

2

Brenna
Braddock

8:30AM CrossFit

6 x 1 @ 35 lbs

2

Emily
Nix

5:45PM CrossFit

6 x 1 @ 35 lbs

2

Melissa
McClellan

5:30AM CrossFit

6 x 1 @ 35 lbs

2

Tracy
May

8:30AM CrossFit

6 x 1 @ 35 lbs

3

Shelby
Forrest

8:30AM CrossFit

6 x 1 @ 25 lbs

4

Jenn
Reeves

4:30PM CrossFit

6 x 1 @ 20 lbs

4

jesica
rice

5:45PM CrossFit

6 x 1 @ 20 lbs

4

Lauren
Bergman

5:30AM CrossFit

6 x 1 @ 20 lbs

4

Private

5:30AM CrossFit

6 x 1 @ 20 lbs

5

Hanna
Young

4:30PM CrossFit

6 x 1 @ 10 lbs

5

Joanna
Campbell

8:30AM CrossFit

6 x 1 @ 10 lbs

6

Becky
Parrish

5:30AM CrossFit

3 x 1 @ 35 lbs

3x1@ 20lbs

6

Emily
Hunt

5:30AM CrossFit

3 x 1 @ 35 lbs

3x1 @ 20lbs

6

Meg
Brown

5:30AM CrossFit

3 x 1 @ 35 lbs

6

jesseca
jackson

8:30AM CrossFit

1 x 1 @ 15 lbs