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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
09/08/2018 - Palo Duro CrossFit
Class
(All)
Community WOD
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
09/08/2018
Workout of the Day
Metcon (AMRAP - Rounds and Reps)
Community Workout
As Many Rounds and Reps as Possible in 9 Minutes
12 Dumbbell Box Step-overs (35/20, Rx+=50/35)
10 Dumbbell Snatches (35/20, Rx+=50/35, L/R=1)
08 Pull-Ups (Rx+=04 Bar Muscle-ups)
- 2 Minute Rest -
As Many Rounds and Reps as Possible in 9 Minutes
12 Russian Twist (15/10, L/R=1)
10 Power Cleans (95/65, RX+=135/95)
08 Burpees Over Bar
Start in the 2nd AMRAP where you finished in the 1st.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 08, 2018
Male Clients
1
Jacob
Young
Community WOD
9 + 0
1200lb pc, backflip pu's, and 100lb db jumping over 30 inch box
2
Jonathan
Larsen
Community WOD
7 + 22
24in box, 50lb DB, 135lbs, Bar MU
3
Shawn
Rice
Community WOD
6 + 24
4
Aaron
Forehand
Community WOD
6 + 22
5
Seth
McClellan
Community WOD
6 + 17
Rx
6
Chase
Young
Community WOD
5 + 0
5 and something 115 pc, 50 lb snatch, and mu
7
phillip
wise
Community WOD
7 + 9
DB push ups sub for pull ups
8
jarrett
toland
Community WOD
6 + 0
Female Clients
1
Dana
Forehand
Community WOD
8 + 24
15 Russian Twist, 20in Box
2
Ashley
Reeves
Community WOD
10 + 12
3
Emily
Nix
Community WOD
7 + 16
4
Melissa
McClellan
Community WOD
6 + 37
15 russian twist, 20in box
5
Kelly
Brauer
Community WOD
5 + 0
6
Jarisa
Larsen
Community WOD
6 + 17
pregnant scaled
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