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Components
Box Squats
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
05/28/2020 - 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):
19 (11/8)
Workout
05/28/2020
Weightlifting
Box Squats (03 Reps EOMOM for 10 Minutes )
Using a 16" or 20" Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.
Workout of the Day
Metcon (Time)
For Time:
200m Run
20 Thrusters (95/65, Rx+=135/95)
20 Sit-ups
400m Run
20 Wall-balls(20/14, 10'/9', Rx+= Heavier)
20 Sit-ups
800m Run
20 Weighted Step-ups (20", 50/35, Rx+=L/R=1)
20 Sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 28, 2020
Male Clients
1
Sean
Smith
CrossFit: 4:30 PM
1 x 3 @ 295 lbs
225/255/275/295
2
Michal
Morelos
CrossFit: 4:30 PM
1 x 3 @ 265 lbs
3
Cameron
Reeves
CrossFit: 5:30 AM
2 x 3 @ 255 lbs
4
Kyle
McGavock
CrossFit: 6:00 PM
3 x 3 @ 225 lbs
4
Nick
Davidson
CrossFit: 6:00 PM
3 x 3 @ 225 lbs
5
Jack
Davis
CrossFit: 6:00 PM
1 x 3 @ 215 lbs
6
Billy
Reasner
CrossFit: 4:30 PM
1 x 3 @ 205 lbs
7
Seth
McClellan
CrossFit: 5:30 AM
2 x 3 @ 185 lbs
7
Shawn
Rice
CrossFit: 6:00 PM
2 x 3 @ 185 lbs
8
Kevin
Korinek
CrossFit: 5:30 AM
2 x 3 @ 135 lbs
9
Jeremy
Nix
CrossFit: 6:00 PM
5 x 3 @ 95 lbs
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
1 x 3 @ 155 lbs
2
Emily
Nix
CrossFit: 6:00 PM
3 x 3 @ 135 lbs
3
Melissa
McClellan
CrossFit: 5:30 AM
4 x 3 @ 125 lbs
4
Ashley
Reeves
CrossFit: 8:30 AM
4 x 3 @ 115 lbs
4
jesica
rice
CrossFit: 6:00 PM
1 x 3 @ 115 lbs
4
rebekah
collins
CrossFit: 6:00 PM
1 x 3 @ 115 lbs
5
Paige
Holmes
CrossFit: 8:30 AM
1 x 3 @ 75 lbs
6
Christi
Reasner
CrossFit: 5:30 AM
5 x 3 @ 35 lbs
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