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Components
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
Labor Day - 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):
19 (11/8)
Workout
Labor Day
Workout of the Day
Metcon (Time)
Labor Day Partner Workout for Time
30 Deadlifts (225/155, Rx+=1.5x bodyweight)
Run 400m
30 Kettle Bell Swings (53/35, Rx+=KB Snatches)
Run 400m
30 Overhead Squats (95/65, Rx+=135/95)
Run 400m
30 Burpees
Run 400m
30 Pull-up (Rx+=Chest-to-bar)
Run 400m
30 Box Jumps (24/20, Rx+=30/24)
Run 400m
30 Dumbbell Squat Cleans (35/20, Rx+=50/35)
Run 400m
***Only 1 Partner working at a time. Only 1 Partner running at at time. (If you want to split the run, each run 200m) The "resting" partner must keep a Wallball (20/14) off of the ground. If the ball drops, then the team must stop and complete 10 partner Wallballs**
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 03, 2018
Male Clients
1
JB
Breitling
8:30AM CrossFit
23:58
Ashley-- 135OHS, 70KB, C2B, 30", 50DB
2
Heath
Dodgen
8:30AM CrossFit
32:46
255lb DL, 135lb OHS, 70lb KB
2
Jeremy
Kelln
8:30AM CrossFit
32:46
255lb DL, 135lb OHS, 70lb KB
3
Cameron
Reeves
5:30AM CrossFit
26:29
Riley & Dana, 50DB
3
Riley
Alford
5:30AM CrossFit
26:29
Cameron & Dana
4
phillip
wise
8:30AM CrossFit
28:21
5
cash
hamby
8:30AM CrossFit
25:16
Rx deadlifts and box jumps
5
Tim
McHugh
8:30AM CrossFit
25:16
6
Seth
McClellan
5:30AM CrossFit
28:12
25MB, jumping pullups, 20" box, DL
7
Shawn
Rice
8:30AM CrossFit
28:21
front squat instead of OHS, 20" box
8
Colten
Lanning
8:30AM CrossFit
32:51
185lbs deadlift
Female Clients
1
Ashley
Reeves
8:30AM CrossFit
23:58
Justin-- 185DL, 95OHS, 53KB, C2B, 24", 35DB
2
Dana
Forehand
5:30AM CrossFit
26:29
20MB
3
Emily
Hunt
5:30AM CrossFit
26:34
Meg
3
Meg
Brown
5:30AM CrossFit
26:34
Em
4
Brenna
Braddock
8:30AM CrossFit
28:26
4
Riana
Diegelman
8:30AM CrossFit
28:26
35 for DB SC
5
Melissa
McClellan
5:30AM CrossFit
28:12
Seth, 25MB, jumping pullups, 16 box jumps, DL
6
Merri
Padilla
8:30AM CrossFit
32:51
all of the scales. :)
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