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"Do It Like Dan-Bad A ...

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05/16/2022

Happy 80th Birthday Dan Lincoln! You have been an amazing part of our Crossfit family for years now and an integral part of our lives. This WOD is for you...with love! A few quotes that remind us of you... “Do what you can, with what you have, where you are.” “Believe you can and you're halfway there.” “It is hard to fail, but it is worse never to have tried to succeed.” "Character, in the long run, is the decisive factor in the life of an individual and of nations alike.” “Speak softly and carry a big stick; you will go far.” -Theodore Roosevelt Thank you for your service. Thank you for your friendship. Thank you for your support and "can do" atttitude at 6am! Stronger together!

"Do It Like Dan-Bad A** At 80" (Time)

Do It Like Dan-Bad A** At 80!!

300m Run
20 Strict Pull Ups
40 Hang Power Cleans
60 Dead Lifts
80 Push Ups (80 GOOD Push Ups for Dan!)
300m Run

MRx: 115/65, Rx: 135/85, Rx+: 155/105

- Conditioning Category: Grind

- Barbell: Loading should not exceed 70% of 1RM Clean and Jerk. Each movement should be able to be completed in 5:00 or less.

- Score: Time

- Small quick sets on pull ups
- Let's break the deads more than we think since we will need our grip for the hang power cleans and pull ups.

- Aim for sets of 10 or more on the deadlifts and 5 or more on the hang power cleans and push ups.

- To complete the deads in 5 minutes, you'll need to complete 12 on the minute.

- To complete the hang power cleans in 5 minutes, you'll need to complete 9 on the minute.

-You may partition these movements.

Focus Work (Optional) (No Measure)

Focus Work [OPTIONAL]

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement

- Opportunity to practice some high skill movements and/or get touches on things you want to work on.
- Mark completed if/when finished.

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

Whiteboard:

Monday, May 16, 2022

Male Clients

1

Jon
LeDuc

8:30 AM Crossfit

14:34

2

Cameron
Shepherd

8:30 AM Crossfit

16:35

3

Jay
Griggs

7:15 AM CrossFit

18:42

4

Bryan
Dunbar

6:00 AM CrossFit

21:50

5

Luke
Voss

12:15 PM CrossFit

26:28

6

Michael
Sevilla

4:45 PM CrossFit

16:10

MRz

7

Sylvain
Thibault

6:00 PM CrossFit

17:53

MRx

8

justin
pierce

3:30 PM CrossFit

18:30

9

Adam
Watts

3:30 PM CrossFit

20:19

10

Rob
Bush

8:30 AM Crossfit

21:07

11

Chris
Bowen

12:15 PM CrossFit

21:32

12

Andrew
Salamun

4:45 PM CrossFit

23:13

13

Joel
Quizon

6:00 AM CrossFit

24:37

14

Spencer
Sargent

6:00 PM CrossFit

17:05

MRx

15

Private

6:00 PM CrossFit

17:20

16

Matt
Versaggi

6:00 PM CrossFit

18:00

modified

17

Shane
Bade

6:00 PM CrossFit

18:24

18

ed
roy

6:00 PM CrossFit

18:31

19

Keith
Davis

6:00 PM CrossFit

20:46

20

Dan
Meller

12:15 PM CrossFit

21:55

21

Eric
Deacon

9:30 AM CrossFit

22:30

#95, banded

22

Mark
Richardson

12:15 PM CrossFit

22:38

23

John
O'Keefe

4:45 PM CrossFit

24:24

MRx

24

Leo
Southard

4:45 PM CrossFit

24:40

25

Gil
Gomez

4:45 PM CrossFit

24:44

RX, ring rows

26

Toby
Jansen

4:45 PM CrossFit

25:40

27

Christian
Solomine

4:45 PM CrossFit

26:20

MRX

28

Dan
Lincoln

6:00 AM CrossFit

26:25

29

Steve
Mollen

6:00 AM CrossFit

26:59

ski, box pull ups, #95 bb

30

John
Wedding

12:15 PM CrossFit

0:00

DNF….back

Female Clients

1

Trysta
Wedding

12:15 PM CrossFit

17:40

2

Charlotte
Vigeant

9:30 AM CrossFit

21:34

3

Brooke
Bemis

4:45 PM CrossFit

15:14

4

Christina
Griggs

4:45 PM CrossFit

18:34

5

Teri
Heines

7:15 AM CrossFit

19:51

MRx

6

Sarah
Willoughby

4:45 PM CrossFit

26:33

7

Angie
O'Keefe

6:00 AM CrossFit

28:24

8

jessie
schiavone

6:00 PM CrossFit

14:01

mrx, banded pu, bar

9

Katie
Seelhoff

3:30 PM CrossFit

15:33

MRx cleans, RX deads and push ups, some jumping pull ups

10

Hallie
Ward

3:30 PM CrossFit

16:10

11

Lauren
Connor

6:00 PM CrossFit

16:33

12

kathy
long

8:30 AM Crossfit

17:15

MRx, bar push ups, banded pull ups

13

Kathy
Griffiths

8:30 AM Crossfit

18:04

#65, banded pull ups, bar push ups

14

Zoe
Bergner

8:30 AM Crossfit

18:07

#65, banded, knee

15

Peri
Vogl

9:30 AM CrossFit

18:53

bike, banded pull up, bar push ups, 2#15 db

16

Kelly
Burns

7:15 AM CrossFit

20:10

MRx, knee push ups, banded pull ups

17

Casey
Bush

9:30 AM CrossFit

20:38

RX some band pull ups, some knee push ups

18

Jordan
Dunbar

8:30 AM Crossfit

21:02

#65, banded pull ups, knee push ups, bike

19

Ruthann
Christensen

12:15 PM CrossFit

22:14

20

Tina
Chen

3:30 PM CrossFit

23:09

21

Tiffany
Behr

6:00 AM CrossFit

24:42

MRx, bar push ups, banded pull ups

22

Joanie
Henson

9:30 AM CrossFit

27:42

MRx, box pull ups