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Components

Tempo Deadlift

Metcon

Settings

Workout

Crash Test

Warm-up

2 Rounds:
10/7 Cal Row
10 Empty Bar Good Mornings
10 Sumo KB Deadlifts
14 Mtn Climbers
R1) :20 Scorpion Stretch
R2) :20 Cobra / Downward Dog

Strength

Tempo Deadlift (Build to moderately heavy 3 rep)

5 sec descent

Metcon

Metcon (Time)

For Time:
1,500 / 1,200 Meter Row
40 Lateral Barbell Burpees
30 Deadlifts 185/135 (RX+245/165)
40 Lateral Barbell Burpees
1,500 / 1,200 Meter Row

Core

3 rounds :
Superman hold x 30 sec https://www.youtube.com/watch?v=V_P70KRIxow
Candle sticks x 10 total https://www.youtube.com/watch?v=q7Nc-V1Ptuc
Banded wood choppers x 10 each https://www.youtube.com/watch?v=f_mJRxLRNXo

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

Whiteboard:

Friday, January 31, 2020

Male Clients

1

Curtis
Wentz

6:30pm CrossFit

1 x 3 @ 365 lbs

2

Cody
Eversole

3:30pm CrossFit

1 x 3 @ 345 lbs

3

Private

6:30pm CrossFit

1 x 5 @ 315 lbs

3

Dawson
Sheetz

8:00am CrossFit

1 x 3 @ 315 lbs

3

Todd
Dixon

4:30pm CrossFit

1 x 3 @ 315 lbs

4

Troy
Kirby

6:30pm CrossFit

1 x 3 @ 295 lbs

5

Marc
Williams

3:30pm CrossFit

1 x 3 @ 275 lbs

5

Stephen
Sutherland

5:30pm CrossFit

1 x 3 @ 275 lbs

6

Aaron
Thomas

12:00pm CrossFit

1 x 3 @ 265 lbs

6

Shawn
Grushecky

6:30pm CrossFit

1 x 3 @ 265 lbs

7

todd
petty

12:00pm CrossFit

1 x 3 @ 255 lbs

8

nathan
kinsley

6:30pm CrossFit

1 x 3 @ 245 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

1 x 3 @ 235 lbs

9

Eric
Kinsley

4:30pm CrossFit

1 x 3 @ 235 lbs

9

Eric
Pethtel

4:30pm CrossFit

1 x 3 @ 235 lbs

10

Greg
Eddy

6:30pm CrossFit

1 x 3 @ 225 lbs

11

Karthi
M

6:30pm CrossFit

1 x 3 @ 195 lbs

12

Rob
Stansbury

5:30pm CrossFit

1 x 3 @ 185 lbs

13

Nathan
Shirkey

12:00pm CrossFit

1 x 3 @ 175 lbs

13

Peter
Wetterauer

6:30pm CrossFit

1 x 3 @ 175 lbs

14

Chuck
Scatterday

12:00pm CrossFit

1 x 3 @ 165 lbs

15

Grayson
Baughman

6:30pm CrossFit

1 x 3 @ 145 lbs

Female Clients

1

Amelia
Parsons

6:30pm CrossFit

1 x 3 @ 235 lbs

2

Meghan
Phillips

8:00am CrossFit

1 x 3 @ 205 lbs

2

Rachel
Allio

3:30pm CrossFit

1 x 3 @ 205 lbs

3

Briana
Kocher

5:30pm CrossFit

1 x 3 @ 185 lbs

3

Hana
Thixton-Nolan

8:00am CrossFit

1 x 3 @ 185 lbs

I honestly don’t remember what weight I did 😂

4

Natalie
Kovatch

8:00am CrossFit

1 x 3 @ 175 lbs

1 @ 185

4

Sarah
Civitillo

6:00am CrossFit

1 x 3 @ 175 lbs

5

chelsea
workman

4:30pm CrossFit

1 x 3 @ 165 lbs

6

Kelsey
Murray

12:00pm CrossFit

1 x 3 @ 155 lbs

6

Megan
Meyers

3:30pm CrossFit

1 x 3 @ 155 lbs

6

Taylor
Wroblewski

12:00pm CrossFit

1 x 3 @ 155 lbs

7

Ashleigh
KirkAbel

8:00am CrossFit

1 x 3 @ 125 lbs

7

Casey
Baird

8:00am CrossFit

1 x 3 @ 125 lbs

7

Katherine
Craig

6:00am CrossFit

1 x 3 @ 125 lbs

8

Laci
Billotti

6:00am CrossFit

1 x 3 @ 120 lbs

9

Lexi
Douglas

5:30pm CrossFit

1 x 3 @ 110 lbs

10

Angie
Price-Eddy

6:30pm CrossFit

1 x 3 @ 85 lbs

10

Billie
Kiger

6:00am CrossFit

1 x 3 @ 85 lbs

11

Nicole
Opbroek

12:00pm CrossFit

1 x 3 @ 0 lbs