Thursday, March 9 2017

Posted by Mandee on March 8, 2017   |   11 Comments




A. Alternating Sumo Deadlifts & Bench Press – E2MOM

8 Sumo Deadlifts – 8 Bench Press

6 Sumo Deadlifts – 6 Bench Press

4 Sumo Deadlifts – 4 Bench Press

2 Sumo Deadlifts – 2 Bench Press

16min Total = 2min for Sumo Deadlifts / 2min for Bench Press


B. For Time:

21 – 15 – 9 reps of

Sumo Deadlifts   205/135   RX+ 245/155   (MRX 185/115)

Wallballs   20/14 @ 10/9′   RX+ 20/14 @ 11/10′   (MRX 20/10 @ 9′)


C. Core Development

1min GHD Sit-Up Hold (straight out)

2min High Plank Hold w/1 Push-Up every 10sec

35 Hand Release Push-Ups

35 GHD Sit-Ups





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11 responses to “Thursday, March 9 2017”

  1. Nathaniel says:

    Oh yeah! Colby is the real deal and brings it every day! Keep it up buddy!

  2. Mandee says:

    Colby is awesome in so many ways! He is a dedicated CrossFitter that continues to get stronger, faster and fitter every day. Keep it up dude 🙂

  3. Margaret-Anne Crumlish says:

    Colby brings joy, humor, encouragement and determination to every class and gets better and stronger every day!

  4. Bradley says:

    I hate that I don’t get to see Colby more often. It is awesome to watch this guy throw down. Keep it up stud!

  5. Steve Price says:

    A. Sumo Deadlifts: 315×8, 345×6, 385×4, 405×2

    B. 5:44 Rx

  6. Jeff K says:

    I had the privilege to meet and judge Colby at 17:1. What a great guy and tough crossfitter. He has a no quit mentality and works hard. Looking strong my friend.

  7. Justin says:

    3:43 rx

  8. Jeremy M. says:

    6:15pm Class:
    A1: Sumo – 265(8)-315(6)-365(4)-315(2)
    A2: Bench – 205(8)-215(6)-225(4)-235(2)
    B: 3:05, RX
    – Great class N8/Kodi! Colby is CF stud! A great guy too!

  9. Kim G says:

    I always enjoy working out with Colby! He’s kind, encouraging, and competitive! Keep it up!

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