Public Whiteboard

Components

Deadlift

Donny

Settings

WOD

Monday

Warm-up

AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans

Then…

2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21
Deadlift, 225#
Burpee

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

To learn more about Donny click here

Optional Finisher

Metcon (No Measure)

3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

Whiteboard:

Monday, November 11, 2019

Leaderboard

Men's Deadlift
Danny Denny	11/11/2019	1 x 5 @ 345 lbs
Rey Morelos	11/11/2019	1 x 5 @ 315 lbs
Mike Fagundes	11/11/2019	1 x 5 @ 185 lbs

Women's Deadlift
Marilu Bacci	11/11/2019	1 x 5 @ 165 lbs
Jami Fagundes	11/11/2019	1 x 5 @ 165 lbs
Jordana Faria	11/11/2019	1 x 5 @ 135 lbs

Male Athletes

Danny
Denny

CrossFit: 8:30 AM

1 x 5 @ 345 lbs

Rey
Morelos

CrossFit: 8:30 AM

1 x 5 @ 315 lbs

Mike
Fagundes

CrossFit: 5:30 AM

1 x 5 @ 185 lbs

Female Athletes

Jami
Fagundes

CrossFit: 8:30 AM

1 x 5 @ 165 lbs

Marilu
Bacci

CrossFit: 8:30 AM

1 x 5 @ 165 lbs

Jordana
Faria

CrossFit: 5:30 AM

1 x 5 @ 135 lbs

Sigrid
Manjarrez

CrossFit: 8:30 AM

1 x 5 @ 135 lbs