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Components
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
10/13/2020 - 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):
15 (7/8)
Workout
10/13/2020
Workout of the Day
Metcon (4 Rounds for reps)
AMRAP in 03 Minutes:
21/15 Calorie Row (15/10 Bike Cals)
21 Burpees
Max Overhead Squats (65/45, Rx+=75/55)
- Rest 03 minutes -
AMRAP in 03 Minutes:
18/13 Calorie Row (13/09 Bike Cals)
18 Burpees
Max Overhead Squats (65/45, Rx+=95/65)
- Rest 03 minutes -
AMRAP in 03 Minutes:
15/11 Calorie Row (11/07 Bike Cals)
15 Burpees
Max Overhead Squats (75/55, Rx+=115/80)
- Rest 03 minutes -
AMRAP in 03 Minutes:
12/9 Calorie Row (08/06 Bike Cals)
12 Burpees
Max Overhead Squats (95/65, Rx+=135/95)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 13, 2020
Male Clients
1
Chase
Young
CrossFit: 5:30 AM
51 Total Reps
2
RW
Rice
CrossFit: 8:30 AM
44 Total Reps
3
Kevin
Korinek
CrossFit: 5:30 AM
54 Total Reps
4
kyle
lawles
CrossFit: 5:30 AM
20 Total Reps
5
Cody
Ash
CrossFit: 5:30 AM
13 Total Reps
6
Aaron
Forehand
CrossFit: 8:30 AM
12 Total Reps
7
Bill
Johnson
CrossFit: 6:00 PM
6 Total Reps
115lb
Female Clients
1
Ashley
Reeves
CrossFit: 5:30 AM
89 Total Reps
2
Tracy
May
CrossFit: 8:30 AM
72 Total Reps
rowed first 2 biked last 2
3
Dana
Forehand
CrossFit: 4:30 PM
59 Total Reps
4
Emily
Hunt
CrossFit: 8:30 AM
39 Total Reps
5
Meg
Brown
CrossFit: 8:30 AM
59 Total Reps
6
Aleighsha
Hernandez
CrossFit: 4:30 PM
88 Total Reps
15 lb bar
7
Kambrey
Blakey
CrossFit: 4:30 PM
79 Total Reps
pvc OHS
8
Megan
Birkenfeld
CrossFit: 8:30 AM
18 Total Reps
rx weight first 2 rds
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