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Components
Deadlift
Donny
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Monday - CrossFit Black Ridge
Class
(All)
5:00 AM WOD
6:00 AM WOD
9:30 AM WOD
4:45 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (5/8)
Workout
Monday
Warm-up
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans
Then…
2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
Strength
Deadlift (Heavy Set of 5)
Deadlift
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*
*Loading should be heavier than workout weight and all reps TNG.
Workout
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny
click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold
-Rest as Needed b/t Sets-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 11, 2019
Male Clients
1
Kacen
Gubler
9:30 AM WOD
1 x 5 @ 305 lbs
2
Bryan
Winder
6:00 AM WOD
1 x 5 @ 300 lbs
3
Kody
Wilson
6:00 AM WOD
1 x 5 @ 235 lbs
4
Luke
Robinson
4:45 PM WOD
1 x 5 @ 225 lbs
Missed this part running kids to practice.
4
Russell
Cote
4:45 PM WOD
1 x 5 @ 225 lbs
Female Clients
1
Chantel
Robinson
4:45 PM WOD
1 x 5 @ 175 lbs
1
Maria
Gonzales
4:45 PM WOD
1 x 5 @ 175 lbs
1
Mayra
Martinez
4:45 PM WOD
1 x 5 @ 175 lbs
1
Yesenia
Leavitt
6:00 AM WOD
1 x 5 @ 175 lbs
2
Dawn
Hansen
4:45 PM WOD
1 x 5 @ 165 lbs
3
Jennifer
Guzman
9:30 AM WOD
1 x 5 @ 155 lbs
3
Maria
Wilson
9:30 AM WOD
1 x 5 @ 155 lbs
4
Barbara
Cox
4:45 PM WOD
1 x 5 @ 145 lbs
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