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Components

Banded Deadlift

Goblet Squat

Dumbbell Reverse Lunge

Broad Jump

Metcon

Settings

WOD

12/16/16

Warm-up

A: Coaches Choice

Strength

B1: Banded Deadlift (4 x 10)

B2: Goblet Squat (4 x 10 70/53)

C1: Dumbbell Reverse Lunge (3 x 8 Each Leg )

Extra Work

C2: Broad Jump (3 x 3 Jumps Max Distance )

Conditioning

D: Metcon (Time)

For Time:

600M Run
50 Front Squat 135/95
100 ABmat sit ups
600M Run

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

Whiteboard:

Friday, December 16, 2016

Leaderboard

Men's Banded Deadlift
Private	06/23/2017	1 x 1 @ 345 lbs

Women's Banded Deadlift
No female leaders to show...

Male Athletes

1

JOSE
MELENDEZ

5:30 PM CrossFit

1 x 10 @ 275 lbs

2

jaron
Becerra

5:15 AM CrossFit

1 x 10 @ 245 lbs

3

Brian
Wilcox

5:15 AM CrossFit

1 x 8 @ 215 lbs

4

Michael
Tobis

5:30 PM CrossFit

3 x 10 @ 185 lbs

4

Anil
Hussain

5:30 PM CrossFit

1 x 10 @ 185 lbs

5

Bryan
Steuer

4:30 PM CrossFit

1 x 10 @ 165 lbs

6

Gary
Bowker

4:30 PM CrossFit

2 x 10 @ 155 lbs

7

Don
Kennedy

9:15 AM CrossFit

4 x 10 @ 95 lbs

8

Charles
Lafkoff

9:15 AM CrossFit

1 x 1 @ 0 lbs

skipped

Female Athletes

1

Rosemary
Imbert

4:30 PM CrossFit

1 x 10 @ 175 lbs

1 x 10 @ 95 lb, 1 x 10 @ 115 lb, 1 x 10 @ 135 lb, 1x 10 @ 155 lb

2

Brie
Gomez

Open Gym

1 x 10 @ 145 lbs

triple wrapped green band

2

Leslie
Eldred

5:15 AM CrossFit

1 x 10 @ 145 lbs

2

Melissa
Jacob

5:15 AM CrossFit

1 x 5 @ 145 lbs

3

Katie
Wright

9:15 AM CrossFit

1 x 10 @ 135 lbs

3

Lindsey
Martin

9:15 AM CrossFit

1 x 10 @ 135 lbs

green band wrapped 85, 105, 125

4

Liz
Koehler

4:30 PM CrossFit

2 x 10 @ 120 lbs

5

Tammy
Gorgano

5:30 PM CrossFit

4 x 10 @ 85 lbs

6

lola
santiago

5:15 AM CrossFit

4 x 10 @ 40 lbs