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Components
Power Clean
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
11/02/2020 - 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):
24 (11/13)
Workout
11/02/2020
Workout of the Day
Weightlifting
Power Clean (Establish 5-4-3-2 Weight)
Power Clean
Take 10 Minutes to establish your workout weights for the 4 sets. The goal is to challenge your capacity!
Workout of the Day
Metcon (Weight)
Alternating On the Minute for 16 Minutes (8 Rounds):
Odd Minutes: 15/12 Calorie Bike or 250m/200m Row
Even Minutes: "X" Power Cleans
Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans
*Increase weight every 2 rounds*
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 02, 2020
Male Clients
1
RW
Rice
CrossFit: 8:30 AM
1 x 2 @ 225 lbs
2
Cameron
Reeves
CrossFit: 5:30 AM
1 x 2 @ 215 lbs
3
Kyle
McGavock
CrossFit: 4:30 PM
1 x 2 @ 205 lbs
3
Riley
Alford
CrossFit: 6:00 PM
1 x 2 @ 205 lbs
4
Chase
Young
CrossFit: 5:30 AM
1 x 2 @ 185 lbs
5
kyle
lawles
CrossFit: 5:30 AM
1 x 2 @ 175 lbs
5
Seth
McClellan
CrossFit: 5:30 AM
1 x 2 @ 175 lbs
6
Anirban
Pal
CrossFit: 6:00 PM
1 x 2 @ 170 lbs
7
Kevin
Korinek
CrossFit: 6:00 PM
1 x 2 @ 165 lbs
7
Luis
Bazaldua
CrossFit: 6:00 PM
1 x 2 @ 165 lbs
8
Gid
Mayfield
CrossFit: 5:30 AM
1 x 2 @ 95 lbs
Female Clients
1
Ashley
Reeves
CrossFit: 6:00 PM
1 x 2 @ 160 lbs
1
Tracy
May
CrossFit: 8:30 AM
1 x 2 @ 160 lbs
2
Makayla
Simmons
CrossFit: 4:30 PM
1 x 2 @ 150 lbs
3
Emily
Hunt
CrossFit: 5:30 AM
1 x 2 @ 115 lbs
3
Emily
Nix
CrossFit: 5:30 AM
1 x 2 @ 115 lbs
3
Meg
Brown
CrossFit: 5:30 AM
1 x 2 @ 115 lbs
3
Melissa
McClellan
CrossFit: 5:30 AM
1 x 2 @ 115 lbs
3
rebekah
collins
CrossFit: 4:30 PM
1 x 2 @ 115 lbs
4
Kambrey
Blakey
CrossFit: 4:30 PM
1 x 2 @ 105 lbs
5
Christi
Reasner
CrossFit: 5:30 AM
1 x 2 @ 85 lbs
6
Megan
Birkenfeld
CrossFit: 5:30 AM
1 x 2 @ 80 lbs
7
Julie
Vincent
CrossFit: 8:30 AM
1 x 2 @ 75 lbs
8
Aubrey
Mayfield
CrossFit: 4:30 PM
1 x 2 @ 55 lbs
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