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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Praus
Program
Bootcamp
Childcare
CrossFit
Foundations
Guest Class
Gymnastics
Home Gym
Olympic Lifting
Open Gym
Strength
Date
Workout
10/09/2019 - Wednesday's WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:30 AM
CrossFit: 12:00 PM
CrossFit: 4:30 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
10/09/2019 - Wednesday's WOD
200m Jog
Into 3 Rounds
5 Box Step Ups (R/L)
10 Banded Good Morning
10 Banded High Pull
50' Straight Leg Bear Crawls
50' Walking Glute Stretch
Deadlift
EMOM 10 - Starting with deadlifts, on the minute complete 3 deadlifts at 60% of 1RM, on the :30 seconds complete 3 box jumps. (20/24). These need to be box jumps, so if you must lower the height to jump, please do so as needed. (0:00 - 3 deadlifts, :30 3 Box jumps, 1:00 3 deadlifts, 1:30 3 box jumps....)
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 5 minutes of:
3 Deadlifts
7 Push presses
Competitor
Men: Deadlift 275 lbs, Push Press 115 lbs
Women: Deadlift 185 lbs, Push Press 75 lbs
Intermediate
Men: Deadlift 185 lbs, Push Press 85 lbs
Women: Deadlift 125 lbs, Push Press 55 lbs
Scaled
Men: Deadlift 115 lbs, Push Press 45 lbs
Women: Deadlift 75 lbs, Push press 35 lbs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 09, 2019
Leaderboard
Men's Deadlift
Lucian Boar
10/09/2019
3 x 10 @ 245 lbs
Women's Deadlift
No female leaders to show...
Male Clients
1
Edward
Garcia
CrossFit: 6:00 AM
3 x 10 @ 315 lbs
1
Ilia
Anguelov
CrossFit: 12:00 PM
3 x 10 @ 315 lbs
2
Chad
Jacquay
CrossFit: 4:30 PM
3 x 10 @ 275 lbs
2
Ryan
Fruchey
CrossFit: 12:00 PM
3 x 10 @ 275 lbs
3
Jacob
Lawson
CrossFit: 12:00 PM
3 x 10 @ 260 lbs
4
Lucian
Boar
CrossFit: 9:30 AM
3 x 10 @ 245 lbs
5
Nick
Hoffman
CrossFit: 7:00 AM
3 x 10 @ 225 lbs
6
Steve
Thomas
CrossFit: 9:30 AM
3 x 10 @ 185 lbs
7
Scott
Krafft
CrossFit: 5:30 PM
3 x 10 @ 175 lbs
Female Clients
1
Annie
Giddens
CrossFit: 7:00 AM
3 x 10 @ 200 lbs
step ups instead of box jumps
2
Nicky
Schwanz
CrossFit: 9:30 AM
3 x 10 @ 195 lbs
3
Kesha
Fulton
CrossFit: 9:30 AM
3 x 10 @ 165 lbs
4
Melinda
Heller
CrossFit: 6:00 AM
3 x 10 @ 155 lbs
5
Melissa
Gratz
CrossFit: 6:00 AM
3 x 10 @ 145 lbs
5
Sarah
Wyall
CrossFit: 4:30 PM
3 x 10 @ 145 lbs
6
Paula
Mamani
CrossFit: 7:00 AM
3 x 10 @ 140 lbs
7
Amanda
Benz
CrossFit: 9:30 AM
3 x 10 @ 130 lbs
7
Kelci
Burnham
CrossFit: 12:00 PM
3 x 10 @ 130 lbs
8
Amanda
Berish
CrossFit: 5:30 PM
3 x 10 @ 125 lbs
8
Angela
Dotson
CrossFit: 6:30 PM
3 x 10 @ 125 lbs
8
Brooke
Lawson
CrossFit: 12:00 PM
3 x 10 @ 125 lbs
8
Dani
Meshberger
CrossFit: 4:30 PM
3 x 10 @ 125 lbs
9
Marisa
Reeves
CrossFit: 9:30 AM
3 x 10 @ 95 lbs
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