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Components
Deadlift
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CROSSFIT
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Date
Workout
Friday - 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
5:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (5/16)
Workout
Friday
Warm-up
2 ROUNDS
10 Box Step-Ups
10 Plate Deadlifts
10 Plate Presses
10 Slow Deadbugs
Into…
2 ROUNDS
6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks
Strength
Deadlift (1-Rep Heavy )
Deadlift
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
ON A 15:00 RUNNING CLOCK...
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets-
Then...
AMRAP in Time Remaining of...
15 Plate Ground to Overhead (45/25)|(25/10)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
(Score is Rounds + Reps)
Cool Down
FOR RECOVERY
1:00 Alt. Knee Drop Rotations
1:00 Elbow to Instep (R)
1:00 Elbow to Instep (L)
1:00 Downward Dog to Cobra
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 02, 2021
Male Clients
1
Lyle
Bowe
CrossFit: 3:30 PM
1 x 1 @ 495 lbs
2
Austin
Hatley
CrossFit: 4:30 PM
1 x 1 @ 445 lbs
3
Mike
Machowek
CrossFit: 4:30 PM
1 x 1 @ 385 lbs
4
Ryan
Farrer
CrossFit: 6:00 AM
1 x 1 @ 315 lbs
5
Kyler
Kuhl
CrossFit: 4:30 PM
1 x 1 @ 295 lbs
Female Clients
1
Sadee
Jones
CrossFit: 9:00 AM
1 x 1 @ 395 lbs
2
Rachel
Tageant
CrossFit: 3:30 PM
1 x 1 @ 275 lbs
2
Sarah
Lynch
CrossFit: 3:30 PM
1 x 1 @ 275 lbs
3
Demo
Sign In
CrossFit: 9:00 AM
1 x 1 @ 265 lbs
4
Madi
Niemi
CrossFit: 9:00 AM
1 x 1 @ 245 lbs
5
Jenna
Hensley
CrossFit: 12:00 PM
1 x 1 @ 235 lbs
5
Megan
McLean
5:30pm CrossFit
1 x 1 @ 235 lbs
6
Eleanore
Machowek
CrossFit: 12:00 PM
1 x 1 @ 230 lbs
7
Becky
Elder
CrossFit: 4:30 PM
1 x 1 @ 225 lbs
Did it at home since Hwy 12 was shut down - couldn't get to Aberd...
7
Private
CrossFit: 12:00 PM
1 x 1 @ 225 lbs
8
Private
5:30pm CrossFit
1 x 1 @ 215 lbs
9
Liezel
Bowe
CrossFit: 3:30 PM
1 x 1 @ 185 lbs
10
Karla
Smith
CrossFit: 6:00 AM
1 x 1 @ 175 lbs
10
Kendra
Shippey
CrossFit: 4:30 PM
1 x 1 @ 175 lbs
10
Lynn
Fischer
CrossFit: 6:00 AM
1 x 1 @ 175 lbs
11
Abigail
Crovisier
5:30pm CrossFit
1 x 1 @ 151 lbs
PR!!
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