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Components
Metcon
Handstand Conditioning
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
1/23/2020 - 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):
20 (12/8)
Workout
1/23/2020
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
AMRAP in 14 Minutes
20 Pull-ups (Rx+=1/2 Reps Muscle-ups)
25 Love Taps (L/R=1, Over standing 35lb Dumbbell)
Conditioning
Score = total reps of Kettlebell Swings completed.
Handstand Conditioning (AMRAP - Reps)
AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.
- Rest 2:00 -
AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.
Rx = 53/35
Rx+=Heavier
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 23, 2020
Male Clients
1
Cameron
Reeves
5:30AM CrossFit
6 + 4
2
Chase
Young
5:45PM CrossFit
5 + 30
3
Kyle
McGavock
4:30PM CrossFit
5 + 15
4
Riley
Alford
6:45 PM CrossFit
5 + 14
5
jaime
zamora
4:30PM CrossFit
5 + 10
6
Seth
McClellan
5:30AM CrossFit
5 + 1
7
Guadalupe
Avalos
5:45PM CrossFit
4 + 6
8
Jeremy
Nix
5:45PM CrossFit
4 + 5
9
Raine Corado
l
5:45PM CrossFit
4 + 0
9
Shawn
Rice
5:45PM CrossFit
4 + 0
10
Billy
Reasner
5:30AM CrossFit
4 + 10
green band/ blue band for pull ups
11
Bill
Johnson
5:45PM CrossFit
3 + 40
2 green bands
Female Clients
1
Brenna
Braddock
8:30AM CrossFit
4 + 0
2
Melissa
McClellan
5:30AM CrossFit
3 + 10
3
Paige
Holmes
5:45PM CrossFit
5 + 0
purple band pu, 2 rounds jumping
4
jesica
rice
5:45PM CrossFit
4 + 33
jumping pu
5
Becky
Parrish
5:30AM CrossFit
4 + 28
blue band/jumping pullups green box
6
Tracy
May
8:30AM CrossFit
4 + 20
split squats for love taps
7
Zarai
Salayandia
4:30PM CrossFit
4 + 3
purple bnd
8
Jeannie
Bennett
8:30AM CrossFit
3 + 20
Jumping pullups
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