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Components
Plank Holds (on Rings)
Up & Down (Partner)
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
12/30/2020 - 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):
18 (11/7)
Workout
12/30/2020
Conditioning
Plank Holds (on Rings) (03 Max Plank Hold Sets )
Records seconds help as "reps"
Workout of the Day
Up & Down (Partner) (AMRAP - Rounds and Reps)
AMRAP in 18 Minutes
60 Deadlifts (95/65, Rx+=135/95)
30 Synchronized Burpees
60 Front Squats
30 Alternating Burpees
60 Push Press
30 Burpees (15 Each)
AMRAP (in remaining time)
Clean & Jerk (Broken up however, 135/95, Rx+=155/105)
**If you don't get to the Clean & Jerks, record it as "0" rounds and however many reps you both get through. If you finish the first part, record it as "1" round. Record the total Clean & Jerks in the "Reps" section. (Example: If you and your partner get 30 Clean & Jerks, it would be recorded as 1 + 30.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2020
Male Clients
1
Kyle
McGavock
CrossFit: 4:30 PM
1 x 190
60,
2
Kevin
Korinek
CrossFit: 5:30 AM
1 x 135
:45, :35
3
Thomas
Morales
CrossFit: 6:00 PM
1 x 105
30
4
kyle
lawles
CrossFit: 5:30 AM
1 x 96
86
5
Anirban
Pal
CrossFit: 6:00 PM
1 x 90
60, 30
5
Luis
Bazaldua
CrossFit: 6:00 PM
3 x 90
6
Cameron
Reeves
CrossFit: 8:30 AM
3 x 75
7
Riley
Alford
CrossFit: 6:00 PM
3 x 70
8
Bill
Johnson
CrossFit: 4:30 PM
1 x 65
60,30
9
Raine Corado
l
CrossFit: 6:00 PM
1 x 60
40, 40
9
RW
Rice
CrossFit: 4:30 PM
1 x 60
30,30
Female Clients
1
Emily
Hunt
CrossFit: 8:30 AM
1 x 200
30 , 30
2
Ashley
Reeves
CrossFit: 8:30 AM
1 x 150
60, 60
3
Tracy
May
CrossFit: 8:30 AM
1 x 120
30, 30
4
Julie
Vincent
CrossFit: 8:30 AM
1 x 100
30
4
Megan
Birkenfeld
CrossFit: 8:30 AM
1 x 100
35
5
Meg
Brown
CrossFit: 5:30 AM
1 x 77
77, 45, 45
6
Emily
Nix
CrossFit: 5:30 AM
3 x 60
60,
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