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Components
Back Squat
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
07/19/2021 - 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):
23 (13/10)
Workout
07/19/2021
Weightlifting
Back Squat (12 Minutes to Complete 03 Sets of 15 Unbroken Reps)
Back Squat
40-50% of your 1 RM
Workout of the Day
Metcon (Time)
05 Rounds for Time:
15 Pull-ups (12 Chest-to-Bar or 06 Bar Muscle-ups)
06 Power Cleans (135/95)
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Whiteboard:
Monday, July 19, 2021
Male Clients
1
Gid
Mayfield
CrossFit: 4:30 PM
3 x 15 @ 205 lbs
2
Martarnol
Colobong
CrossFit: 4:30 PM
3 x 15 @ 185 lbs
3
Cameron
Reeves
CrossFit: 5:30 AM
3 x 15 @ 175 lbs
4
Chase
Young
CrossFit: 5:30 AM
2 x 15 @ 155 lbs
4
Seth
McClellan
CrossFit: 5:30 AM
2 x 15 @ 155 lbs
5
Anirban
Pal
CrossFit: 4:30 PM
3 x 15 @ 150 lbs
6
Bill
Johnson
CrossFit: 6:00 PM
3 x 15 @ 135 lbs
6
kyle
lawles
CrossFit: 5:30 AM
3 x 15 @ 135 lbs
6
Brody
Forehand
CrossFit: 8:30 AM
1 x 15 @ 135 lbs
7
Aaron
Forehand
CrossFit: 8:30 AM
3 x 15 @ 115 lbs
8
Jack
Davis
CrossFit: 8:30 AM
3 x 15 @ 105 lbs
9
Raine Corado
l
CrossFit: 4:30 PM
3 x 15 @ 95 lbs
10
Matt
Russell
CrossFit: 8:30 AM
3 x 15 @ 50 lbs
goblet squat
Female Clients
1
Cally
Lytal
CrossFit: 8:30 AM
1 x 15 @ 125 lbs
1
Tracy
May
CrossFit: 8:30 AM
1 x 15 @ 125 lbs
2
Emily
Nix
CrossFit: 5:30 AM
3 x 15 @ 110 lbs
2
Melissa
McClellan
CrossFit: 5:30 AM
3 x 15 @ 110 lbs
3
Emily
Hunt
CrossFit: 5:30 AM
3 x 15 @ 85 lbs
3
Meg
Brown
CrossFit: 5:30 AM
3 x 15 @ 85 lbs
4
Jo-Ann
Kerr
CrossFit: 8:30 AM
3 x 15 @ 75 lbs
5
Dana
Forehand
CrossFit: 8:30 AM
3 x 15 @ 65 lbs
6
Michelle
Russell
CrossFit: 8:30 AM
3 x 15 @ 45 lbs
7
Brenda
Crump
CrossFit: 4:30 PM
1 x 15 @ 0 lbs
fr squat 35 lbs
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