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Components
Deadlift
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
09/17/2020 - 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):
16 (7/9)
Workout
09/17/2020
Weightlifting
Deadlift (03-02-01)
Deadlift
0:00-5:00 : Take 05 Minutes to build up to a heavy set of 03
5:00-7:00: Heavy set of 02
7:00-9:00: Heavy set of 01
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes:
100 Meter Farmers Carry (2 DBs, 35/20, Rx+=50/35)
30 Sit-ups
100 Meter Farmers Carry
15 Deadlifts (155/105, Rx+=205/145)
*100m = to far wall across parking lot and back to garage doors twice!
Score = Farmers Carry counts as 2 Reps (1 Rep = 50m)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 17, 2020
Male Clients
1
Sean
Smith
CrossFit: 4:30 PM
1 x 1 @ 385 lbs
2
Cameron
Reeves
CrossFit: 5:30 AM
1 x 2 @ 375 lbs
3 @ 335, 2 @ 375,
3
Joel
De La O
CrossFit: 4:30 PM
1 x 1 @ 315 lbs
3
Seth
McClellan
CrossFit: 5:30 AM
1 x 1 @ 315 lbs
3 @ 265, 2 @ 295
4
Bill
Johnson
CrossFit: 6:00 PM
2 x 1 @ 295 lbs
5
Aaron
Forehand
CrossFit: 8:30 AM
1 x 1 @ 245 lbs
6
Jacob
Young
CrossFit: 8:30 AM
1 x 1 @ 195 lbs
Female Clients
1
Tracy
May
CrossFit: 8:30 AM
1 x 1 @ 245 lbs
2
Ashley
Reeves
CrossFit: 6:00 PM
1 x 1 @ 235 lbs
215 x 3 225 x 2
3
Emily
Kieth
CrossFit: 4:30 PM
1 x 1 @ 210 lbs
4
Melissa
McClellan
CrossFit: 5:30 AM
1 x 1 @ 205 lbs
3 @ 175, 2 @ 195,
5
kelsey
ward
CrossFit: 4:30 PM
1 x 1 @ 185 lbs
6
Veronica
Munoz
CrossFit: 6:00 PM
1 x 1 @ 180 lbs
7
Megan
Birkenfeld
CrossFit: 8:30 AM
1 x 1 @ 155 lbs
8
Kambrey
Blakey
CrossFit: 8:30 AM
1 x 1 @ 135 lbs
9
Nikita
Padilla
CrossFit: 6:00 PM
3 x 3 @ 75 lbs
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