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Deadlift

Metcon

Flutter Kicks

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Workout

13Jan2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Mobility:
1) Posterior Chain Floss
2) Frogger
3) Rib Mobile

Strength & Skill

1: Deadlift (5-4-3-2-1-1-1)

Metcon

Metcon (Time)

13Jan2016

4 Rounds for time:

10 Calorie Row
10 Push Press (95/65)
20 Back Squats (95/65)

Homework

Flutter Kicks (200)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 13, 2016

Clients:

Leaderboard

Men's Deadlift
Justin Fadler	10/06/2017	1 x 1 @ 505 lbs
Trenton Campbell	06/28/2015	1 x 1 @ 475 lbs
Andrew Stitzel	06/01/2020	1 x 1 @ 455 lbs

Women's Deadlift
Carly Wilson	05/02/2022	1 x 1 @ 335 lbs
Juliana Wood	05/02/2022	1 x 1 @ 325 lbs
Ninette Campbell	02/03/2017	1 x 1 @ 315 lbs

Male Clients

1

Eric
Priaulx

5:00 PM CrossFit

1 x 1 @ 475 lbs

365,405,425,445,475

2

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 435 lbs

2

Micheal
Young

5:00 PM CrossFit

1 x 1 @ 435 lbs

3

Jason
Mashburn

5:00 PM CrossFit

1 x 1 @ 385 lbs

4

Grant
Burdeau

6:00 PM CrossFit

1 x 1 @ 375 lbs

5

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 355 lbs

6

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 345 lbs

7

Kyle
Hardy

4:00 PM CrossFit

1 x 1 @ 335 lbs

8

Andrew
Stitzel

6:00 PM CrossFit

1 x 1 @ 315 lbs

9

Steve
Johnson

6:00 AM CrossFit

1 x 1 @ 307.5 lbs

10

Dusty
Kerr

6:00 AM CrossFit

1 x 1 @ 275 lbs

11

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 265 lbs

12

Mike
Conway

6:00 PM CrossFit

1 x 1 @ 225 lbs

13

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Private

6:00 PM CrossFit

1 x 1 @ 225 lbs

2

Kit
Mackie

5:00 PM CrossFit

1 x 1 @ 195 lbs

3

Linda
Boman

6:00 AM CrossFit

1 x 2 @ 125 lbs

3

Lauren
Lewis

6:00 PM CrossFit

1 x 1 @ 125 lbs

4

Mia
Mudd

5:00 PM CrossFit

1 x 1 @ 115 lbs