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11/06/2018 - Tuesday's Wod

3 Rounds:
10 Wall Slides
10 Romanian Deadlifts with Bar
10 Hollow Rocks
10 boot strappers

Deadlift

1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%

**All of these numbers are based off of 90% of your true 1RM.
**Make sure to push through the last set, that is were you will see progress.

Metcon (Time)

3 Person Team WOD:

30 Hand Stand Push Ups
60 Burpees
90 Pull Ups
120 Kettlebell Swings (53/35)
150 Ab Matt Sit Ups
180 Double Unders

These movements must be done in order. The team must also complete 250 box jumps (24/20) while the team is working on the load. Only one member at a time can work on load and only one member at a time can work on box jumps. Time is completed when load and box jumps are completed.
25 min cap

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

Whiteboard:

Tuesday, November 06, 2018

Leaderboard

Men's Deadlift
Chris Albertin	03/27/2018	3 x 5 @ 335 lbs
Len Braner	03/27/2018	3 x 5 @ 335 lbs
Joe Roth	03/27/2018	3 x 5 @ 315 lbs

Women's Deadlift
Amanda Benz	10/03/2019	3 x 5 @ 160 lbs
Karen Norrick	04/15/2021	3 x 5 @ 155 lbs
Amber Simons	10/03/2019	3 x 5 @ 155 lbs

Male Clients

1

Shane
Burge

CrossFit: 4:30 PM

3 x 5 @ 315 lbs

2

Randy
Kilbourne

CrossFit: 12:00 PM

3 x 5 @ 295 lbs

225-260-295(8)

3

David
Stahl

CrossFit: 7:00 AM

1 x 16 @ 320 lbs

3

Logan
Husted

CrossFit: 9:30 AM

1 x 12 @ 335 lbs

3

Corey
Schwanz

CrossFit: 6:00 AM

1 x 10 @ 315 lbs

3

Andrew
Parker

CrossFit: 7:00 AM

1 x 8 @ 255 lbs

3

Edward
Garcia

CrossFit: 6:00 AM

1 x 8 @ 385 lbs

3

Keith
Bock

CrossFit: 6:00 AM

1 x 8 @ 295 lbs

5@225, 5@260, 8@295

3

Ryan
Fruchey

CrossFit: 12:00 PM

1 x 8 @ 375 lbs

3

Chris
Albertin

CrossFit: 6:30 PM

1 x 6 @ 325 lbs

3

Drew
Bogs

CrossFit: 7:00 AM

1 x 6 @ 255 lbs

3

Chad
Jacquay

CrossFit: 4:30 PM

1 x 5 @ 335 lbs

Female Clients

1

Caryn
Garton

CrossFit: 6:00 AM

1 x 15 @ 230 lbs

1

Amanda
Berish

CrossFit: 5:30 PM

1 x 13 @ 155 lbs

1

Andrea
Roth

CrossFit: 9:30 AM

1 x 13 @ 205 lbs

5@155, 5@185

1

Misty
Wallin

CrossFit: 6:00 AM

1 x 12 @ 210 lbs

1

Private

CrossFit: 9:30 AM

1 x 11 @ 205 lbs

1

Anne
Duncan

CrossFit: 6:30 PM

1 x 10 @ 210 lbs

1

Paula
Mamani

CrossFit: 12:00 PM

1 x 10 @ 175 lbs

5@130-65% of 90%; 5@150-75% of 90%; 10@175-88% of 90%

1

Becki
Jacquay

CrossFit: 4:30 PM

1 x 7 @ 135 lbs

1

Karen
Norrick

CrossFit: 9:30 AM

1 x 7 @ 165 lbs

1

Amanda
Benz

CrossFit: 9:30 AM

1 x 6 @ 155 lbs

115, 135, 155

1

Nicky
Schwanz

CrossFit: 9:30 AM

1 x 5 @ 240 lbs