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Components
L-Sit Dumbbell Press
Love Taps
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
09/10/2019 - 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):
20 (12/8)
Workout
09/10/2019
Weightlifting
EMOM for 12 Minutes
Odd: Max Dumbbell Presses
Even: 10 Love Taps over Kettle-bell (L/R=2)
L-Sit Dumbbell Press (Max Set EOMOM for 12 Minutes)
In a seated position with torso fully upright, your legs together, and fully extended, press the Dumbbells from the shoulders to fully locked out overhead.
Love Taps (10 Reps EOMOM for 12 Minutes)
In a seated position with your legs fully extended and a Kettle-bell positioned at your feet. Tap your heels on the left side of a Kettle-bell then lift them over and tap them on the right side of a Kettle-bell.
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 Minutes
25 Ring Rows
25 Overhead Squats (95/65, Rx+=115/85, Beast Mode=135/95)
25 Sumo Deadlift Highpulls (53/35, Rx+=Elevated w/ feet on 45lb plate)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 10, 2019
Male Clients
1
Aaron
Coash
6:45PM CrossFit
1 x 20 @ 35 lbs
2
Sean
Smith
4:30PM CrossFit
1 x 18 @ 35 lbs
3
Seth
McClellan
5:30AM CrossFit
1 x 16 @ 35 lbs
4
Kyle
McGavock
5:45PM CrossFit
4 x 15 @ 35 lbs
4
Trevor
Fleeman
6:45PM CrossFit
1 x 15 @ 35 lbs
3x15@25lb
5
Raine Corado
l
4:30PM CrossFit
1 x 25 @ 20 lbs
6
Adam
Delgado
5:45PM CrossFit
4 x 12 @ 35 lbs
6
Chase
Young
4:30PM CrossFit
1 x 12 @ 35 lbs
7
Jason
May
5:30AM CrossFit
2 x 8 @ 50 lbs
8
Michal
Morelos
5:30AM CrossFit
1 x 10 @ 35 lbs
left arm only
8
Shawn
Rice
5:45PM CrossFit
6 x 10 @ 35 lbs
9
Nick
Davidson
8:30AM CrossFit
6 x 6 @ 50 lbs
Female Clients
1
Tracy
May
8:30AM CrossFit
1 x 20 @ 20 lbs
2
Leah
Smith
5:30AM CrossFit
2 x 10 @ 35 lbs
2
Melissa
McClellan
5:30AM CrossFit
6 x 14 @ 25 lbs
3
Ashley
Reeves
5:30AM CrossFit
5 x 15 @ 20 lbs
3
Brenna
Braddock
5:30AM CrossFit
5 x 15 @ 20 lbs
3
Jessica
Wallace
5:30AM CrossFit
1 x 20 @ 15 lbs
4
Jeannie
Bennett
8:30AM CrossFit
1 x 16 @ 15 lbs
5
Janese
Williams
6:45PM CrossFit
6 x 10 @ 10 lbs
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