Deadlifts & Sumo-Deadlifts Alternate Lifts E2:30MOM
9 Deadlifts – 9 Sumo Deadlifts
6 Deadlifts – 6 Sumo Deadlifts
3 Deadlifts – 3 Sumo Deadlifts
MainSite WOD
3 Rounds For Time: (21min cap)
800m Run
50 Deadlifts 95/65lbs MRX 75/55
Chest Development & Stretching
2×15 Band Pull-Aparts
30sec Butterfly Stretch x 2
2×15 DB/KB Bench Press
30sec Straddle Stretch X 2
1min Hollow Hold
30sec Chinese Splits Hold x 2
1min Low Plank Hold
Laurie with the picture perfect locked out kettlebell swing! Let me just cut to the chase — I absolutely love this woman! She’s been a ray of sunshine since she first walked through our doors and I still remember the instant connection I felt with her the first night we met. She’s happy, positive, and never misses an opportunity to dance. And she’s become one heck of a CrossFitter, too! Keep being you Laurie, because it doesn’t get much better! 🤗
Get it Laurie! She’s as sweet as they come but can fight with the best of em. I’ll never forget mandee coming home and telling me about a couple that she fell in love with and that they might join the gym. Laurie and Arlynn have been awesome ever since. Laurie is a ray of light and positivity that is contagious. She’s been put in the work with her main man and the 6:15 ‘date night’ crew since joining. Always look forward to seeing Laurie and feeding off her energy. Keep Rollin 😊
Laurie!! Now that’s how you swing a kettlebell! It’s always fun seeing Laurie and Arlynn every Friday… anyone who shows up to the gym at 6:15pm on a Friday night is bad to the bone! This lady always has a smile on her face and constantly impresses me with her form, technique and determination! She has the best personality and her positive attitude is contagious! Thanks for making CFHSV a better place!
A. 225-275-315
B. 15:34 rx
C. Complete
A: 135-255
B: 20:37 rx
A. 205-205-235-255-275-275 (all traditional deadlifts)
B. 16:05 rx
I cannot say enough good things about Laurie! She always lifts my spirits and makes the most miseralbe WOD fun. Great picture!
14:46 rx
Nice to see you do a wod rx coach! You’re an example of healing and doing the right things to progress after surgery. Funny thing happened along the way watching you rehab your shoulder- you actually found squat depth! Keep it up coach Nate!
A. Training
B. 16:00 Rx
A. T
B. 19:50 rx
A. 175(9) – 195(9) – 225(6) – 235(6) – 245(3) – 255(3)
B. 16:07 RX
225(9) – 275(6) – 305(3)
19:02 rx
A: EMOM, 6×5 @275#
B: 14:54, RX
A. 175 (9) – 175 (9) – 225 (6) – 225 (6) – 235 (3) – 235 (3)
B. 16:46 rx