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Components
Core Complex
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
08/07/2019 - 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):
24 (10/14)
Workout
08/07/2019
Conditioning
Core Complex
3 Rounds for Reps
:30 Sit-ups
:30 Russian Twists
:30 Flutter Kicks (L/R=2)
:30 Alt Single Leg V-ups (L/R=2)
L/R = 1 on Twists and Kicks
No Weight on Russian Twists
Workout of the Day
Metcon (AMRAP - Reps)
AMRAP in 15 Minutes
02 Ground to Overhead (Weight Plate 45/25)
02 Weighted Step-ups (24/20, 1 Dumbbell 35/20, Rx+=50/35)
04 Ground to Overhead
04 Weighted Step-ups
06 Ground to Overhead
06 Weighted Step-ups
08 Ground to Overhead
08 Weighted Step-ups
Rep Chart
Round: Total Rep Count
02: 04
04: 12
06: 24
08: 40
10: 60
12: 84
14: 112
16: 144
18: 180
20: 220
22: 264
24: 312
26: 364
28: 420
30: 480
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 07, 2019
Male Clients
1
Raine Corado
l
5:45PM CrossFit
1 x 248
2
Nick
Davidson
5:30AM CrossFit
1 x 245
3
Chase
Young
5:45PM CrossFit
1 x 240
4
Kevin
Korinek
5:30AM CrossFit
1 x 225
5
Cameron
Reeves
5:45PM CrossFit
1 x 218
6
Michal
Morelos
5:45PM CrossFit
1 x 206
50lb DB
7
Lui
Rodriguez
5:30AM CrossFit
1 x 185
7
Seth
McClellan
5:30AM CrossFit
1 x 185
8
Brent
Turner
5:45PM CrossFit
1 x 135
9
Joseph
Noreiga
5:45PM CrossFit
1 x 98
Female Clients
1
Ashley
Reeves
5:30AM CrossFit
1 x 267
2
Emily
Hunt
5:30AM CrossFit
1 x 222
3
Meg
Brown
5:30AM CrossFit
1 x 213
4
Brooke
Silverthorn
5:45PM CrossFit
1 x 181
5
Brenna
Braddock
6:45PM CrossFit
1 x 168
6
Melissa
McClellan
5:30AM CrossFit
1 x 158
7
Shelby
Forrest
6:45PM CrossFit
1 x 138
8
Kelly
Brauer
6:45PM CrossFit
1 x 134
9
Texi
Schaeffer
5:45PM CrossFit
1 x 125
10
Jessica
Wallace
5:30AM CrossFit
1 x 119
11
Morgan
Turner
5:45PM CrossFit
1 x 116
12
Merri
Padilla
6:45PM CrossFit
1 x 177
feet on ground for Russian twist
13
Hanna
Young
5:45PM CrossFit
1 x 125
14
jesseca
jackson
8:30AM CrossFit
1 x 120
one leg v-ups, feet down russian twists
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