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Components
Weighted Step-ups
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
6/13/2017 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
5:45PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
6/13/2017
Gymnastics
In each round you have 2 Minutes to complete 4 Step-ups and a 200m Run or 300m Row. If you cannot complete work in 2 minutes then scale the distance of the run or row.
Weighted Step-ups (4 Reps + 200m Run or 300m Row EOMOM for 12 Mins )
Weighted Step-ups
RX = 35/20, 24/20
Rx+= 50/35, 24/20
Workout of the Day
Metcon (Time)
21-15-9 For Time:
Chin-ups
Sit-ups
Power Cleans (115/75)
Russian Twists (L/R=1, 25/15)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 13, 2017
Male Clients
1
Chase
Young
5:45PM CrossFit
6 x 4 @ 50 lbs
1
Jeremy
Kelln
6:45PM CrossFit
6 x 4 @ 50 lbs
1
QUINTON
MUNGIA
5:45PM CrossFit
6 x 4 @ 50 lbs
1
Thomas
Morales
5:30AM CrossFit
6 x 4 @ 50 lbs
20"
2
Aaron
Forehand
8:30AM CrossFit
6 x 4 @ 35 lbs
2
Hayden
Barton
6:45PM CrossFit
6 x 4 @ 35 lbs
20in
2
Jacob
Young
5:45PM CrossFit
6 x 4 @ 35 lbs
2
kyle
lawles
5:30AM CrossFit
6 x 4 @ 35 lbs
30"
2
Nicolas
Eizmendi
6:45PM CrossFit
6 x 4 @ 35 lbs
24in
2
phillip
wise
6:45PM CrossFit
6 x 4 @ 35 lbs
20in
2
wesley
pope
5:45PM CrossFit
6 x 4 @ 35 lbs
3
Nate
Stroh
5:30AM CrossFit
6 x 4 @ 20 lbs
Female Clients
1
Christen
Wise
6:45PM CrossFit
6 x 4 @ 35 lbs
16" box 4 rounds ran to the street and back
1
Colleen
Meredith
8:30AM CrossFit
6 x 4 @ 35 lbs
2
Ashley
Reeves
8:30AM CrossFit
6 x 4 @ 25 lbs
2min EMOM with 200m run--60-70sec
3
amanda
casillo
5:30AM CrossFit
6 x 4 @ 20 lbs
3
Brooke
Silverthorn
5:45PM CrossFit
6 x 4 @ 20 lbs
3
Emily
Hunt
8:30AM CrossFit
6 x 4 @ 20 lbs
3
Emily
Nix
5:30AM CrossFit
6 x 4 @ 20 lbs
3
jesseca
jackson
8:30AM CrossFit
6 x 4 @ 20 lbs
3
Madison
Garcia
6:45PM CrossFit
6 x 4 @ 20 lbs
200 run
3
Meg
Brown
8:30AM CrossFit
6 x 4 @ 20 lbs
3
Jacqui
Morrow
5:45PM CrossFit
6 x 4 @ 20 lbs
3
rebekah
collins
6:45PM CrossFit
6 x 4 @ 20 lbs
16in 100
3
Sydney
Berg
5:45PM CrossFit
6 x 4 @ 20 lbs
300 then 200 for 5 rds
3
Tracy
May
8:30AM CrossFit
6 x 4 @ 20 lbs
4
Aly
Hunt
8:30AM CrossFit
6 x 4 @ 15 lbs
5
Ellie
Brown
8:30AM CrossFit
6 x 4 @ 10 lbs
5
linda
heard
8:30AM CrossFit
6 x 4 @ 10 lbs
6
Dana
Forehand
8:30AM CrossFit
6 x 4 @ 5 lbs
150 meter rows
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