Show Workout in Full Screen
Auto Scroll Page
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
07/19/2017 - 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):
37 (16/21)
Workout
07/19/2017
Weightlifting
Box Squats (5 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.
Each set @ 65% of 1 RM
There is no "bail" on the box squat. If you get stuck in the seated position, have 2 spotters (1 on each side) help you back up.
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 10 Minutes
200m run
08 Pistols*
08 Ring Rows
08 Dumbbell Push Press
(35/20)
- Rest Minutes 10:00-12:00 -
Repeat AMRAP for 5 Minutes, picking up where you left off.
*Sub for Pistols is 24 Air Squats
200m run counts as 1 rep.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 19, 2017
Male Clients
1
Alec
Martinez
5:45PM CrossFit
5 x 5 @ 275 lbs
1
QUINTON
MUNGIA
5:45PM CrossFit
5 x 5 @ 275 lbs
2
Dustin
Pierce
5:45PM CrossFit
5 x 5 @ 215 lbs
2
Joshua
Dye
5:45PM CrossFit
5 x 5 @ 215 lbs
3
Cameron
Reeves
5:30AM CrossFit
2 x 5 @ 235 lbs
3
Jacob
Young
4:30PM CrossFit
2 x 5 @ 245 lbs
3
Ben
Stephenson
4:30PM CrossFit
1 x 5 @ 315 lbs
3
Chase
Young
4:30PM CrossFit
1 x 5 @ 265 lbs
3
David
De Leon Jr.
8:30AM CrossFit
1 x 5 @ 305 lbs
225, 245, 255, 275
3
Jeremy
Kelln
5:45PM CrossFit
1 x 5 @ 205 lbs
3
kyle
lawles
5:30AM CrossFit
1 x 5 @ 205 lbs
3
Luke
Jones
8:30AM CrossFit
1 x 5 @ 305 lbs
225,245,255,275
3
RW
Rice
6:45PM CrossFit
1 x 5 @ 255 lbs
3
Thomas
Morales
5:30AM CrossFit
1 x 5 @ 255 lbs
3
wesley
pope
8:30AM CrossFit
1 x 5 @ 305 lbs
3
RW
Rice
5:45PM CrossFit
1 x 3 @ 275 lbs
Female Clients
1
Ashley
Reeves
6:45PM CrossFit
5 x 5 @ 175 lbs
2
mckinsey
hall
5:45PM CrossFit
5 x 5 @ 105 lbs
2
Jacqui
Morrow
5:45PM CrossFit
5 x 5 @ 105 lbs
3
kelsey
ward
6:45PM CrossFit
5 x 5 @ 95 lbs
4
Robyn
Anderson
5:45PM CrossFit
5 x 5 @ 75 lbs
5
Merri
Padilla
4:30PM CrossFit
5 x 5 @ 65 lbs
1st 3 at 20 last 2 at16
6
Kim
STROH
8:30AM CrossFit
4 x 5 @ 115 lbs
6
NATALIE
LAWLES
8:30AM CrossFit
4 x 5 @ 115 lbs
first set at 100
6
Jacqui
Morrow
6:45PM CrossFit
3 x 5 @ 125 lbs
12in box
6
Abby
Jones
8:30AM CrossFit
2 x 5 @ 135 lbs
115,115,125,135,135
6
Brenna
Braddock
8:30AM CrossFit
2 x 5 @ 135 lbs
6
Dana
Forehand
8:30AM CrossFit
2 x 5 @ 135 lbs
6
Jo-Ann
Kerr
8:30AM CrossFit
2 x 5 @ 135 lbs
6
Tessa
Weston
8:30AM CrossFit
2 x 5 @ 55 lbs
6
Tracy
May
8:30AM CrossFit
2 x 5 @ 175 lbs
6
Emily
Hunt
4:30PM CrossFit
1 x 5 @ 95 lbs
6
Emily
Nix
5:30AM CrossFit
1 x 5 @ 185 lbs
6
jesseca
jackson
8:30AM CrossFit
1 x 5 @ 155 lbs
6
Kim
Waite
6:45PM CrossFit
1 x 5 @ 75 lbs
6
Meg
Brown
4:30PM CrossFit
1 x 5 @ 95 lbs
6
Paighton
Kelly
5:30AM CrossFit
1 x 5 @ 145 lbs
Loading...
Powered By Wodify