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Components
Bottle Rocket
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
Independence Day WOD - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM 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):
18 (8/10)
Workout
Independence Day WOD
Workout of the Day
Bottle Rocket (Time)
In Partners complete
1776m Row (switch as needed)
- Then -
6 Rounds for Time
10 Toes to Bar
10 Squat Cleans (95/65)
10 Ring Dips
10 Power Snatches (95/65)
*Partner 1 will complete all gymnastic movements in rounds 1, 3, 5 & all the barbell movements in rounds 2, 4, 6. Partner 2 will complete the opposite.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 04, 2018
Male Clients
1
Jonathan
Larsen
5:30AM CrossFit
23:32
Justin B
1
JB
Breitling
5:30AM CrossFit
23:32
Jon
2
Cameron
Reeves
5:30AM CrossFit
29:10
135lbs, strict dips
3
Devin
Velasquez
5:30AM CrossFit
29:10
frank
3
Frank
Garcia
5:30AM CrossFit
29:10
Cameron
4
phillip
wise
5:30AM CrossFit
31:55
with strong wife
5
TJ
Greer
5:30AM CrossFit
25:00
4 rounds 65 lbs
6
Carlos
Aguirre
5:30AM CrossFit
25:36
Female Clients
1
Ashley
Reeves
5:30AM CrossFit
25:01
Riana, strict
2
Brooke
Silverthorn
5:30AM CrossFit
28:32
Tracy
2
Tracy
May
5:30AM CrossFit
28:32
Brooke
3
Riana
Diegelman
5:30AM CrossFit
25:01
Ashley, Box dips
4
Emily
Gallaway
5:30AM CrossFit
25:26
5
Becky
Parrish
5:30AM CrossFit
29:00
Lauren, green band, knee raises
5
Lauren
Bergman
5:30AM CrossFit
29:00
Becky, 35lb, purple & green band
6
jennifer
Harshman
5:30AM CrossFit
29:29
purple band ring dips, ttb attempt, leg raises
6
rebekah
collins
5:30AM CrossFit
29:29
Jennifer, purple band, toes-to-wall, no squat in clean
7
Christen
Wise
5:30AM CrossFit
31:55
Philip, box dips
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