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Components
Negative Pull-Ups
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
11/16/2016 - Palo Duro CrossFit
Class
(All)
5:30 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):
19 (2/17)
Workout
11/16/2016
Weightlifting
Negative Pull-Ups (5 Max Effort Sets )
Hold your chin over the bar and slowly lower yourself to a full hang. Take 8-10 secs to lower yourself.
Workout of the Day
Metcon (AMRAP - Rounds)
EMOM for 21:
Minute 1: 12/08 Calorie Row
Minute 2: 3 Clean & Jerks (115/75)
Minute 3: 8 Burpees
*Score in rounds. If you maintain all 21 Rounds; score=21. If you fail to complete work in a round, that round is your score. If you fail in minute 8; score=8. If you fail, KEEP going for the full 21 minutes!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 16, 2016
Male Clients
1
Heath
Dodgen
5:45 PM CrossFit
1 x 10
2
Jacob
Young
8:30AM CrossFit
5 x 3
with vest
Female Clients
1
Leah
Russell
8:30AM CrossFit
5 x 7
1 @7 1@6 1@4 1@3 1@2
2
Jodi
Bassett
5:45 PM CrossFit
1 x 4
3
jesseca
jackson
8:30AM CrossFit
3 x 3
4
Brenna
Braddock
5:30 AM CrossFit
5 x 2
4
Jordan
Heller
8:30AM CrossFit
3 x 2
4
Kim
STROH
8:30AM CrossFit
5 x 2
3x3,2x3
5
Charli
Contreras
8:30AM CrossFit
5 x 1
5
jessica
Sattler
8:30AM CrossFit
5 x 1
5
Lauren
Hemphill
8:30AM CrossFit
5 x 1
5
Jacqui
Morrow
5:45 PM CrossFit
1 x 1
5
Selena
Veal
8:30AM CrossFit
5 x 1
6
Colleen
Meredith
5:45 PM CrossFit
5 x 4
7
Christen
Wise
8:30AM CrossFit
5 x 3
7
Christen
Wise
5:45 PM CrossFit
5 x 3
7
Dana
Forehand
5:45 PM CrossFit
5 x 3
7
Morgan
Motley
5:45 PM CrossFit
3 x 3
2 sets of 1- black band 3X3 green band
7
NATALIE
LAWLES
8:30AM CrossFit
1 x 3
4sets of 2
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