Monday, April 11 2022

Posted by Mandee on April 10, 2022   |   20 Comments



Deadlift Build Up   E2MOM
8 Sumo Deadlifts – 4 Deadlifts

6 Sumo Deadlifts – 3 Deadlifts

3 Sumo Deadlifts – 2 Deadlifts

1 Sumo Deadlifts – 1 Deadlift

21 – 15 – 9 reps

For Time: (15min cap)

Deadlifts (sumo or regular)
Box Jumps

Barbell =   255/155   RX+315/215   MRX 205/135lbs

Box Heights =   24/20″   RX+ 30/24″   MRX 20/18″

Core Isometrics

1min L-sit Hold (rings/parallettes)

1min Bird Dog Hold Left/Right

1min Hollow Hold
1min Bird Dog Hold Right/Left

1min GHD Sit-Up Hold

1min Hip Extension Hold

1min High Plank Hold

1min Low Plank Hold


20 responses to “Monday, April 11 2022”

  1. Nathaniel says:

    Roger locked out like a pro! Lookin good Roger and like that CFHSV shirt you’re reppin too. Roger has been an awesome addition to the 6am crew. He’s always got a smile, kind word, and a joke or laugh. He’s taken to CrossFit like a natural and can’t wait to see the growth and progression as he continues. Keep showin up, reppin it out, and bringing that positivity!

  2. Mandee says:

    Roger looking focused and all business amidst a tough WOD. This guy came in ready to roll and hasn’t skipped a beat since. He’s fun, funny, friendly and kind. He’s naturally athletic and continues to progress at an impressive pace. A great addition to our morning crew, and someone I always look forward to seeing. Way to go, Roger! Keep it up! 🙂

  3. Sarah Scarbrough says:

    Roger definitely brightens the 6am back left crew! We love that they finally bought merch and now we have them hooked! They also have a 6am CrossFit shuttle if anyone is interested!! It includes breakfast! I took it last week and it was fantastic, I highly recommend lol!

  4. Misty says:

    Roger! Dang, check out that picture perfect kettlebell swing! That shirt is pretty fancy too! Now that the merchandise has been purchased you are official! I always know it’s going to be a great day when I get to see both Roger and Blake at 6am! Roger is a natural athlete and I can’t wait to watch him grow as a CrossFitter. I am so glad they found their way to CFHSV!

  5. BP says:

    Worked up to a 435 DL single
    5:35 RX DL

  6. Bo says:

    Roger has been a great addition to 0600.

    A: 135-315
    B: 6:12 rx (sumo)
    C: extra cr WOD complete not for time

  7. Hal says:

    Roger puts in the work at 0600

    A. 225 – 255 – 315 – 345

    B1. 4:30 rx

    B2. Complete

    C. Complete

  8. Duke says:

    6:16 rx

  9. CJ VK says:

    All traditional DL:
    6:23 rx

  10. Misty says:

    21 – 15 – 9
    DL @ 155
    Box Step Ups
    WB Sit Ups
    Calorie Row

    Extra Credit
    4 rounds
    12 t2b
    8 step ups
    4 burpee box step overs

  11. Nathaniel says:

    3:55 rx

  12. Mandee says:

    2:53 RX

  13. Bradley says:

    5:36 Rx+

  14. Alex says:

    7:40 Rx+

  15. Lupo says:

    6:53 rx
    Extra credit wod completed
    Core done

  16. Griff says:

    5:54 rx+

  17. Mac says:

    4:36 rx

  18. Damian says:

    Home Gym today:
    A. 225 – 255 – 285 – 305
    B. Rx 8:11 (I have vowed not to rush DLs after being dumb with them before)

  19. JJ Millich says:

    A: DL and SDL, E90s: 205(6)-255(6)-275(6)-300(6)
    B: 2:55, RX
    C: FrtSqts from floor, EMOM:

  20. B. A. says:

    A. All DL
    8@135, 7@225, 6@275, 5@315, 5@365, 5@415
    B. 8:16 RX+