15min to Achieve a 1 RM DeadLift
7min AMRAP:
14 Calorie Row or Bike
7 Deadlifts
4 Over the Bar Burpees
Rest 3min
7min AMRAP:
14 Calorie Row or Bike
14 Russian Kettlebell Swings
4 Over the Kettlebell Burpees
Barbell = 315/215 RX+385/245 MRX 255/175lbs
Kettlebell = 24/16kgs RX+32/24 MRX20/12
*Athletes Choice on which AMRAP to Start*
Core & Grip Development
-20 Reverse Rower Tucks
-200m Plate/Pinch Carry
-20 Hip Extensions
-200m Farmers Walk DBs or KBs -2min Low Plank Hold
Awesome shot of a young stud looking cool, calm and collected in the middle of a tough WOD. Bailey is incredibly hard working, consistent, committed, and driven. She pushes herself every day and never backs down from a challenge. She’s sneaky strong, naturally athletic and highly motivated. Love watching her continue to make big gains in her CrossFit journey!
Bailey doubles down with two of ‘em! That was a mean hold that day and Bailey stood like a statue with those kettlebells. She might be the quietest person in the gym but her numbers scream for attention. Bailey is strong and fast and that makes for an awesome CrossFitter. And despite her reservations she’s made a lot of friends and she’s always fun to have in class.
475 PR
3+4 RX / 3+15 RX+
Congratulations on the PR brother !!!
A. 375 pr
B. 2+18 rx 🚴♂️/ 3+8 rx+ 🚴♂️
C. Complete
A: 365 pr
B: 1+15 rx / 3+19 rx+
C: complete
A. 385
B1. 4 rx
B2. 3 + 29 rx+
475
3+12 rx/4+3 rx+ row
365
2+7 scaled/2+12 scaled, all pushups
Get it Superwoman !!!
345
4+3MRX
3+23 RX+
I watched her workout multiple times with an ankle brace. Motivation!
A: 460 PR
B: 2+9 RX(Row)/ 3 RX(Bike)
C: Complete
500
3+7 rx+
4 rx+
One of my favorite things about this gym is that I get humbled every time I walk through the doors. Thanks for always pushing me!