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Components
Bear Complex
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
5/18/2018 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (7/10)
Workout
5/18/2018
Weightlifting
Bear Complex (1 Complex EOMOM for 10 Minutes )
Power Clean + Front Squat
+ Jerk + Back Squat + Jerk.
Begin at 60% and build
Workout of the Day
Metcon (4 Rounds for reps)
Tabata
Ring Rows (Rx+= Ring Muscle-ups)
Overhead Squats (95/65, Rx+=135/95)
Weighted Sit-ups (15/10)
Hanging Knee Raises (Rx+=Toes-to-Bar)
*Tabata is 20 Secs of work and 10 Secs of rest for 08 Rounds.
*Take time between each movement to record TOTAL reps completed in the 8 rounds.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 18, 2018
Male Clients
1
Frank
Garcia
4:30PM CrossFit
1 x 1 @ 225 lbs
2
Chase
Young
5:45PM CrossFit
1 x 1 @ 185 lbs
2
Matt
McCloskey
5:30AM CrossFit
1 x 1 @ 185 lbs
3
jaime
zamora
5:45PM CrossFit
1 x 1 @ 155 lbs
4
Jacob
Young
8:30AM CrossFit
1 x 1 @ 115 lbs
5
TJ
Greer
4:30PM CrossFit
1 x 1 @ 105 lbs
6
Kevin
Korinek
5:30AM CrossFit
3 x 1 @ 95 lbs
Female Clients
1
Ashley
Reeves
5:45PM CrossFit
1 x 1 @ 155 lbs
2
Brooke
Silverthorn
4:30PM CrossFit
1 x 1 @ 130 lbs
3
Jacqui
Morrow
5:45PM CrossFit
1 x 1 @ 125 lbs
3
Tracy
May
8:30AM CrossFit
1 x 1 @ 125 lbs
4
Becky
Parrish
5:30AM CrossFit
1 x 1 @ 90 lbs
5
Jenna
Greer
4:30PM CrossFit
1 x 1 @ 85 lbs
6
jesseca
jackson
8:30AM CrossFit
1 x 1 @ 75 lbs
7
Christen
Wise
4:30PM CrossFit
5 x 1 @ 65 lbs
8
McKinley
Herzberger
5:30AM CrossFit
1 x 1 @ 55 lbs
9
Jackie
De Leon
4:30PM CrossFit
5 x 1 @ 45 lbs
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