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Components
Atomic Chipper
Dumbbell DT
Rogue Invitation 20.5 ...
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
Sunday Funday - Palo Duro CrossFit
Class
(All)
Sunday Funday
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (6/1)
Workout
Sunday Funday
Workout of the Day
Atomic Chipper (Time)
20 Pushpress (95/65, Rx+=135/95)
19 Push-ups
18 Ring Dips
17 Pull-ups (Rx+= Chest-to-Bar)
16 Deadlifts (225/155, Rx+=255/175)
15 Power Cleans (95/65, Rx+=135/95)
14 Front Squats (95/65, Rx+= 135/95)
13 WallBalls (10'/9', 20/14, Rx+=25/20)
12 Goblet Static Lunges (53/35, Rx+=Heavier)
11 Kettle Bell Swings (53/35, Rx+=Heavier )
10 Toes-to-Bar
Dumbbell DT (Time)
5 Rounds for Time
12 Deadlifts (50/35)
09 Hang Cleans (50/35)
06 Jerks (50/35)
Rogue Invitation 20.5 - Team Style (Time)
For Time
80 Calorie Row or Assault Bike
60 D-Ball Squat Cleans (100/70 lb)
40 Box Step Overs with D-Ball (24/20 in, 100/70 lb)
80 Handstand Push-Ups
40 Box Step Overs with D-Ball (24/20 in, 100/70 lb)
60 D-Ball Squat Cleans (100/70 lb)
80 Calorie Row or Assault Bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, July 19, 2020
Male Clients
1
Chase
Young
Sunday Funday
14:29
135lbs, 70lb KB, strict dips, 225DL
2
Michal
Morelos
Sunday Funday
19:40
3
Kevin
Korinek
Sunday Funday
31:28
Rx+ ALL but DL 225
3
Kevin
Korinek
Sunday Funday
31:28
Rx+ ALL but DL 225
4
Seth
McClellan
Sunday Funday
20:29
5
Raine Corado
l
Sunday Funday
13:44
hspu for ringdips
Female Clients
1
kelsey
ward
Sunday Funday
20:36
145deads, black band pullups and ring dips
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