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Components
Weighted Step-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
11/19/2019 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (15/12)
Workout
11/19/2019
Weightlifting
24"/20"
Pick something heavy to use: Kettle-bell, Dumbbell(s), Barbell, Medball, Person, etc...
Hold weight anyway: Front rack, back rack, suitcase, over shoulder, etc...
Weighted Step-ups (5L / 5R EOMOM for 12 Minutes )
Weighted Step-ups
Workout of the Day
Metcon (Time)
3 Rounds For Time:
400m Run
15 Ground to Overhead (95/65, Rx+=135/95))
15 Box Jumps (24/20, Rx+=30/24)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 19, 2019
Male Clients
1
Sean
Smith
4:30PM CrossFit
1 x 10 @ 155 lbs
2
Cameron
Reeves
4:30PM CrossFit
6 x 10 @ 95 lbs
2
Nick
Davidson
4:30PM CrossFit
6 x 10 @ 95 lbs
3
Jack
Davis
4:30PM CrossFit
4 x 10 @ 88 lbs
4
Chase
Young
4:30PM CrossFit
3 x 10 @ 75 lbs
75lb FR
5
Kevin
Korinek
5:30AM CrossFit
2 x 10 @ 70 lbs
kettlebell, front rack
5
Seth
McClellan
5:30AM CrossFit
1 x 10 @ 70 lbs
kettlebell, front rack
6
Riley
Alford
6:45 PM CrossFit
5 x 10 @ 65 lbs
7
Aaron
Coash
6:45 PM CrossFit
6 x 10 @ 50 lbs
dumbbell
7
jaime
zamora
8:30AM CrossFit
6 x 10 @ 50 lbs
8
Jeremy
Nix
5:45PM CrossFit
6 x 10 @ 45 lbs
Some OHSU
8
Zach
Reeves
5:45PM CrossFit
6 x 10 @ 45 lbs
Bar bell
8
Michal
Morelos
5:45PM CrossFit
4 x 10 @ 45 lbs
9
Bill
Johnson
5:45PM CrossFit
6 x 10 @ 35 lbs
9
Raine Corado
l
5:45PM CrossFit
6 x 10 @ 35 lbs
Female Clients
1
Ashley
Reeves
5:45PM CrossFit
6 x 10 @ 65 lbs
barbell
2
Hanna
Young
4:30PM CrossFit
6 x 10 @ 40 lbs
db's 16 inches
2
Jessica
Wallace
5:30AM CrossFit
6 x 10 @ 40 lbs
2 20lbs suitcase
2
heather
thompson
5:30AM CrossFit
3 x 10 @ 40 lbs
2 20lb DB suitcase
3
Annalisa
Delao
5:45PM CrossFit
6 x 10 @ 35 lbs
3
Zarai
Salayandia
5:45PM CrossFit
6 x 10 @ 35 lbs
3
Melissa
McClellan
5:30AM CrossFit
1 x 10 @ 35 lbs
1 dumbbell on shoulder
4
Jenn
Reeves
4:30PM CrossFit
6 x 10 @ 30 lbs
16 inches
5
Jeannie
Bennett
8:30AM CrossFit
6 x 10 @ 25 lbs
6
Brenna
Braddock
6:45 PM CrossFit
6 x 10 @ 20 lbs
6
Shelby
Forrest
6:45 PM CrossFit
6 x 10 @ 20 lbs
7
Malinda
Gomez
6:45 PM CrossFit
6 x 10 @ 0 lbs
green box
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