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Components
Shoulder Press
Weighted Sit-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
12/01/2015 - Palo Duro CrossFit
Class
(All)
5:45 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):
14 (4/10)
Workout
12/01/2015
Weightlifting
EMOM for 12 Minutes
Odd Minutes: 5 Shoulder (strict) Presses
Even Minutes: 15 Weighted Sit-ups (20/14)
Shoulder Press (6 x 5)
Shoulder Press
Weighted Sit-ups (6 x 15)
The AbMat Sit-up
Workout of the Day
Metcon (Time)
For Time
10-1/1-10 Ladder
Thrusters & Ring Rows
10 Thrusters (95/65)
01 Ring Row
09 Thrusters (95/65)
02 Ring Rows
08 Thrusters (95/65)
03 Ring Rows
07 Thrusters (95/65)
04 Ring Rows
06 Thrusters (95/65)
05 Ring Rows
05 Thrusters (95/65)
06 Ring Rows
04 Thrusters (95/65)
07 Ring Rows
03 Thrusters (95/65)
08 Ring Rows
02 Thrusters (95/65)
09 Ring Rows
01 Thruster (95/65)
10 Ring Rows
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, December 01, 2015
Male Clients
1
Joshua
Dye
5:45 AM CrossFit
6 x 5 @ 95 lbs
1
kyle
lawles
5:45 AM CrossFit
6 x 5 @ 95 lbs
1
Zach
Reeves
5:45 PM CrossFit
6 x 5 @ 95 lbs
2
Dustin
Pierce
8:30AM CrossFit
6 x 5 @ 75 lbs
95 for
Female Clients
1
Breanna
Spicer
5:45 AM CrossFit
6 x 5 @ 65 lbs
1
Kristin
Huseman
5:45 PM CrossFit
6 x 5 @ 65 lbs
1
Sarah
Arora
5:45 AM CrossFit
6 x 5 @ 65 lbs
2
Emily
Hunt
5:45 AM CrossFit
6 x 5 @ 55 lbs
2
Hannah
Swarthout
5:45 PM CrossFit
6 x 5 @ 55 lbs
2
heather
thompson
5:45 AM CrossFit
6 x 5 @ 55 lbs
2
Meg
Brown
5:45 AM CrossFit
6 x 5 @ 55 lbs
3
Lindley
Simmons
5:45 PM CrossFit
6 x 5 @ 50 lbs
4
Erin
Taylor
8:30AM CrossFit
6 x 5 @ 35 lbs
4
Mica
Gearn
5:45 AM CrossFit
6 x 5 @ 35 lbs
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