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DT

Settings

Workout

DT

Warm-up

Row 500M
3 rounds, increasing weight:
5 Hang Power Cleans
3 Push Presses
3 Push Jerks

Pre-WOD Mobility:
MBOD (2 min each side)
Triceps smash (barbell) (2 min each side)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Post-WOD Recovery

Seated hamstring stretch (3 min hold)
Triceps stretch (2 min hold each side)

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

Whiteboard:

Friday, January 03, 2020

Male Clients

1

Mike
Harkema

6:00 AM CrossFit

10:26

2

Daniel
Tebbens

4:30 PM CrossFit

11:29

3

Harry
Stein

4:30 PM CrossFit

12:44

4

Jason
Shand

CrossFit: 5:00 AM

14:32

Whoa, that was harder than I remember.

5

Barrett
Wolf

6:00 AM CrossFit

16:56

6

Brian
Postles

6:00 AM CrossFit

20:30

7

Ray
Kyle

10:00 AM CrossFit

9:45

75lbs

8

Private

4:30 PM CrossFit

10:15

9

Bradd
Gott

CrossFit: 5:00 AM

11:26

115 lbs. Use 135 next time - JS

10

Richard
Bruce

5:30 PM CrossFit

11:48

135

11

Robbie
Kight

Open Gym 11am - 1pm

12:27

135

12

Hazen
Arnold

10:00 AM CrossFit

12:42

135

13

Kevin
Baird

Open Gym 11am - 1pm

12:50

135#

14

Brian
Stolle

10:00 AM CrossFit

12:52

135 lbs.

15

Ron
Bunch

6:00 AM CrossFit

13:59

105 lbs

16

Sean
Donovan

4:30 PM CrossFit

14:11

115#

17

James
Elliott

CrossFit: 5:00 AM

14:50

95 lbs

18

Justin
Callas

4:30 PM CrossFit

15:18

#135

19

Patrick
Burke

4:30 PM CrossFit

15:28

105lb bar

20

Private

CrossFit: 5:00 AM

22:22

Female Clients

1

Denee
Wolf

5:30 PM CrossFit

8:55

11 1, 4 4 1, 6 each round (1st rd done in 1:12 rested 20 seconds ...

2

Susanne
Grover

10:00 AM CrossFit

10:18

3

Jessica
Davis

4:30 PM CrossFit

10:25

4

Clelia
Stevens

10:00 AM CrossFit

9:36

75#

4

Michelle
Whitten

CrossFit: 5:00 AM

9:36

75 lbs. Use 85 next time - JS

5

Jessie-Lee
Nichols

5:30 PM CrossFit

9:37

75lbs - I so need to work on cleans!!

5

Kaylen
Karnes

5:30 PM CrossFit

9:37

modified: 65 lbs

6

Maureen
McDonough

Open Gym 11am - 1pm

9:51

#65... nice and easy

7

Brittany
Brooks

10:00 AM CrossFit

11:46

85lbs

8

Lauren
Taylor

10:00 AM CrossFit

11:56

95# 1:15/3:48/6:24/9:14/11:56 Running is dumb.

9

Emily
O'Donnell

6:00 AM CrossFit

12:44

85lb bar

10

Maria
Sage

CrossFit: 5:00 AM

13:02

35 lbs

11

Anna
Postles

6:00 AM CrossFit

13:11

55

12

Kristin
Tebbens

4:30 PM CrossFit

13:24

75#

13

Mary
Rice

CrossFit: 5:00 AM

13:31

65