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Components
400m Run
400m Run
400m Run
400m Run
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
09/07/2016 - Palo Duro CrossFit
Class
(All)
5:45 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (10/24)
Workout
09/07/2016
Skill Work
Run 4 Max effort 400m. Rest exactly 1 minute between each 400m run.
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
400m Run (Time)
Max Effort 400m Run
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes
10 Ring Dips
10 Russian Twists (20/14, L/R=1)
10 Pistols (5L/5R)
*Scale for Pistols
- Banded Pistols or
- 20 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 07, 2016
Male Clients
1
Thomas
Morales
5:45 AM CrossFit
1:24
2
kyle
lawles
5:45 AM CrossFit
1:37
3
Sha
Gearn
5:45 AM CrossFit
1:46
4
Kevin
Wong
5:45 PM CrossFit
1:50
5
Frank
Garcia
6:45PM CrossFit
1:53
5
jacob
sanchez
6:45PM CrossFit
1:53
6
Nate
Stroh
5:45 AM CrossFit
1:54
7
phillip
wise
6:45PM CrossFit
1:55
8
Heath
Dodgen
5:45 PM CrossFit
1:40
9
Bill
Johnson
5:45 PM CrossFit
1:54
Female Clients
1
Jordan
Heller
8:30AM CrossFit
1:30
2
Ashley
Reeves
5:45 PM CrossFit
1:37
3
Emily
Nix
6:45PM CrossFit
1:43
4
Madison
Garcia
6:45PM CrossFit
1:46
5
Dana
Forehand
5:45 PM CrossFit
1:49
6
Brenna
Braddock
5:45 AM CrossFit
1:50
7
Emily
Hunt
8:30AM CrossFit
1:54
8
Bailey
Troxell
5:45 PM CrossFit
1:55
9
Kati
Alley
5:45 AM CrossFit
2:03
row
10
Mica
Gearn
5:45 AM CrossFit
2:12
11
JTaun
Sanchez
6:45PM CrossFit
2:13
12
Meg
Brown
8:30AM CrossFit
1:40
12
Morgan
Motley
5:45 PM CrossFit
1:40
13
Tracy
May
8:30AM CrossFit
1:43
14
Layne
Mulamba
8:30AM CrossFit
1:50
15
Jodi
Bassett
5:45 PM CrossFit
1:51
16
Jenn
Reeves
6:45PM CrossFit
1:52
row
17
Kim
STROH
8:30AM CrossFit
1:54
18
Christen
Wise
5:45 PM CrossFit
2:02
19
Charli
Contreras
8:30AM CrossFit
2:03
19
Selena
Veal
8:30AM CrossFit
2:03
20
Leah
Russell
8:30AM CrossFit
2:06
21
jessica
Sattler
8:30AM CrossFit
2:08
22
jesseca
jackson
8:30AM CrossFit
2:13
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