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Friday, March 27 2020

Posted by Mandee on March 26, 2020   |   14 Comments

 

 

Deadlift Build Up   E2MOM
3 Tng Deadlifts

4 Sprint Rounds:
15/13 Calorie Row or Assault Bike
11 Box Jumps   24/20″   RX+30/24″   MRX 20/18″
9 Toes to Bar
6 Bar Facing Burpees
3 Deadlifts   315/215   RX+385/245   MRX 275/185

**Rest 2min**

**Score is slowest round**

Flexibility Development
2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Banded Shoulder Stretches

2x10sec Back Bridge/Arch
2x 30sec Pigeon/Swan/Piriformis Stretch

2x15sec Chinese Splits Hold x 2
Spend 3-5min with favorite Leg, Back & Shoulder Stretches

 

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Click here for Home WOD brief, movement demonstrations, and warm-up!

Home WOD:

5 Rounds For Time:

1 minute Sprint

11 Jump Overs / Tuck Jumps / Step-ups

9 V-ups / Sit-ups

6 Lateral Burpees

11 Deadlifts

14 responses to “Friday, March 27 2020”

  1. Nathaniel says:

    Joseph is an overachiever in all areas of his life and this chest to bar pull up is a sample of that. He goes above and beyond in everything that he does. Joseph is as respectful, polite, and CrossFit courteous as anyone in the gym and it’s a pleasure to have him in any class. Keep breaking limits dude!

  2. Mandee says:

    Dang, Joseph! That’s what I’m talking about! Awesome shot of a hard working, super determined, motivated young stud. Joseph is a top notch guy who is always respectful and friendly. His commitment and dedication continues to pay off! Way to be, Joseph!

  3. Justin says:

    225-275-315-335-365-385
    2:03/1:57/1:55/1:41=13:36 rx

  4. CJ VK says:

    315 across
    2:20 / 2:27 / 2:29 / 2:29 = 15:45 rx (row)

  5. MH says:

    2:17 RX+

  6. Bradley says:

    2:17/2:21/2:19/2:07 Rx+

    15:04 Rx+

  7. Duke551 says:

    17:10 rx

  8. Jason C. says:

    I just did yesterday’s Home WOD – 22:05. Two 25# DBs for lunges and thrusters, one for the other stuff.

  9. Nathaniel says:

    Nice work Jason!

  10. Mandee says:

    A.Built up to 245
    B. 2:11 / 2:18 / 2:18 / 2:17 = 15:04 RX

  11. Jason W says:

    Modified Wednesday Home WOD:
    5 Rounds for time:
    10 Single arm press, right arm (45# Dumbell)
    10 Push-ups (Parrallette)
    10 Single are press, left arm (45# Dumbell)
    10 Dips (K2 Cooler Dips)
    15 Burpees (30 DUs)

    21:40 Home Rx (HRx)