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Components
Deadlift
RIPCORD
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (10/12)
Workout
Monday
Warm-up
2-3 ROUNDS (10 MIN CAP)
:30 High Knees
:30 Butt Kicks
10 Scap Pull Ups
5 Cat/Cows
10 Good Mornings
5 Tempo DL (3331)
Strength
Deadlift (Heavy 1-Rep)
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to Heavy 1-Rep Deadlift
(Score is Load)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
Optional Cool Down
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 24, 2020
Male Clients
1
Octavio
Alejandre
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 445 lbs
2
Jason
Hatley
CrossFit: 12:00 PM
1 x 1 @ 425 lbs
3
Aaron
Vessey
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 405 lbs
4
Bob
Barene
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 385 lbs
4
JERRON
PIERSON
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 385 lbs
4
Jim
Boora
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 385 lbs
4
Joel
Jackson
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 385 lbs
5
Mike
Machowek
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 375 lbs
6
Steve
Williams
CrossFit: 12:00 PM
1 x 1 @ 315 lbs
7
Russell
Bates
CrossFit: 6:30 PM
1 x 1 @ 225 lbs
140# body weight
Female Clients
1
Lauren
Atwood
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 310 lbs
Finally broke #300!!!!
2
Rachel
Bromberg
CrossFit: 3:30 PM
1 x 1 @ 275 lbs
3
Cristen
Rogers
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 255 lbs
Big class ran outta weights
4
Dani
Andrews
CrossFit: 12:00 PM
1 x 1 @ 250 lbs
9months to PR🌟✨🌟✨
5
Isarai
Thieme
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 235 lbs
6
Jenna
Hensley
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 225 lbs
6
Tamara
Lyn
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 225 lbs
7
Megan
Bergeson
CrossFit: 6:30 PM
1 x 1 @ 195 lbs
8
Sarah
Oleachea
CrossFit: 9:00 AM
1 x 1 @ 190 lbs
9
Michelle
Barre
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 180 lbs
10
Megan
Miner
CrossFit: 6:30 PM
1 x 1 @ 145 lbs
11
Private
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 135 lbs
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