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Components
Deadlift
Metcon
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Location
(All)
CrossFit Praus
Program
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Strength
Date
Workout
11/06/2018 - Tuesday'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 (12/11)
Workout
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
video library
.
Whiteboard:
Tuesday, November 06, 2018
Leaderboard
Men's Deadlift
No male leaders to show...
Women's Deadlift
No female leaders to show...
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
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