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Components
Core Complex
Sumo Deadlift
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
06/09/2020 - 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):
17 (8/9)
Workout
06/09/2020
Conditioning
Core Complex (Every Rep Counts)
3 Rounds for Reps
:30 Sit-ups
:30 Russian Twists
:30 Flutter Kicks (L/R=2)
:30 Alt Single Leg V-ups (L/R=2)
Weightlifting
Sumo Deadlift (05 Reps EOMOM for 10 Minutes)
Sumo Deadlift
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
5 Rounds for Total Rounds and Reps
AMRAP in 02 Minutes
50 Double-Unders (Scale= 100 Singles or 100 Jumping Jacks)
10 Overhead Squats (Rx= 95/65/ or 45% of your 1 Rep Max, Rx+=60% of your 1 Rep Max)
10 Toes-to-bars (Scale=Hanging Knee Raises)
- 02 Minutes of Rest -
*Pick up where you left off after each rest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 09, 2020
Male Clients
1
Jack
Davis
CrossFit: 4:30 PM
1 x 337
2
Raine Corado
l
CrossFit: 6:00 PM
1 x 328
3
Cameron
Reeves
CrossFit: 4:30 PM
1 x 321
4
Sean
Smith
CrossFit: 4:30 PM
1 x 311
5
Michal
Morelos
CrossFit: 4:30 PM
1 x 291
6
Billy
Reasner
CrossFit: 6:00 PM
1 x 285
7
chris
veal
CrossFit: 6:00 PM
1 x 40
8
Chase
Young
CrossFit: 8:30 AM
1 x 0
dnc, tried my best
Female Clients
1
Megan
Birkenfeld
CrossFit: 4:30 PM
1 x 405
2
Emily
Hunt
CrossFit: 5:30 AM
1 x 335
3
Meg
Brown
CrossFit: 5:30 AM
1 x 290
4
Makayla
Simmons
CrossFit: 4:30 PM
1 x 250
5
Erin
Haarmann
CrossFit: 6:00 PM
1 x 238
6
Ellie
Brown
CrossFit: 5:30 AM
1 x 210
7
Tracy
May
CrossFit: 8:30 AM
1 x 196
l/r=1
8
Amanda
Ellis
CrossFit: 8:30 AM
1 x 172
9
Emily
Nix
CrossFit: 6:00 PM
1 x 139
L/R=1
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