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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
12/30/2015 - 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):
18 (8/10)
Workout
12/30/2015
Workout of the Day
Metcon (Time)
Chase's Goodbye WOD For Time
Buy-in: 800m Row
4 Rounds of
8 Bar Facing Burpees
8 Wall Balls or Box Jumps (20/14, 24/20)
8 Deadlifts (95/65)
8 Pull-ups
8 Thrusters or KB Swings (95/65, 53/35)
8 Toes to Bar
8 Power Cleans (95/65)
8 Front Squats or Evil Wheels (95/65)
Cash-out: 800m Row
***Pick your poison on the "or" sets!
Chase is moving to DFW to continue his education. We will miss him and his crazy workout facial expressions every day!! (This WOD was his creation BTW)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2015
Male Clients
1
Zach
Reeves
5:45 PM CrossFit
24:26
115lbs 70lbs
2
David
De Leon Jr.
5:45 PM CrossFit
26:09
#125, Box Jumps, KB, FS
3
Jacob
Young
5:45 PM CrossFit
27:58
WB, 70#KB, FS
4
Cameron
Reeves
6:45PM CrossFit
30:32
135lb, 30in, 70in
5
Chase
Young
5:45 PM CrossFit
25:13
KB, WB, FS
6
kyle
lawles
5:45 AM CrossFit
31:58
box jumps & KB & 2 EW, 2 FS
7
Luke
Kinsey
5:45 PM CrossFit
28:27
8
Sha
Gearn
5:45 AM CrossFit
32:06
Box Jumps, KB, Front Squat
Female Clients
1
Ashley
Reeves
5:45 PM CrossFit
27:23
75lb bar, 24" box, 44KBS
2
Breanna
Spicer
6:45PM CrossFit
35:01
75lb
3
Lindley
Simmons
5:45 PM CrossFit
37:14
24 inch box 75lb bar
4
Jacqui
Morrow
8:30AM CrossFit
37:20
44lb KB
5
Maggie
Webb
8:30AM CrossFit
50:22
44lb KB
6
Jenn
Reeves
6:45PM CrossFit
31:43
step ups, green band, knee raises, 35 lb power cleans and front s...
7
Mica
Gearn
5:45 AM CrossFit
31:53
It is what it is..
8
Erin
Taylor
5:45 AM CrossFit
34:43
9
Lindley
Simmons
6:45PM CrossFit
36:18
45lb
10
Sydney
Berg
5:45 PM CrossFit
38:45
Yellow, purple band pull-ups 4 reps each last two rounds Last row...
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