Sumo Deadlifts to Kettlebell/Dumbbell SuitCase Deadlifts E3MOM
8 Sumo Deadlifts to 18 Double KB Deadlifts
7 Sumo Deadlifts to 14 Double KB Deadlifts
6 Sumo Deadlifts to 12 Double KB Deadlifts
5 Sumo Deadlifts to 10 Double KB Deadlifts
3min AMRAP:
200m Run or 200m Row or 0.5km Assault Bike
20 Toes to Bar MRX 15 Toes to Bar
Max Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
Rest 2min
3min AMRAP:
200m Run or 200m Row or 0.5km Assault Bike
20 WallBall Sit-Ups 20/14lbs MRX 20/10
Max Bar or Ring Muscle-Ups MRX Chest to Bar Pull-Ups
Rest 2min
*Repeat 2 more times for a total of 4 – Score is total from all 4 rounds
Core Development
20 Russian Twists with Wallball
1 minute V-Up Hold or Dying Coackroach
I know that ponytail! Julia T is one hard working lady who has been focused and committed since she first joined CFHSV. She’s super friendly and kind, and always putting in the extra effort to improve her CrossFit skills. Keep killing it, Julia! 😁
Julia T working the GHD and making it look graceful like everything she does. Julia is a smart, hard working athlete that’s made improvements in all areas of her fitness. She’s been a great addition to CFHSV since day one. She’s kind and encouraging to those around her while pushing herself to be the best she can. You rock Julia 😄
125-135-145-155/16kg
32/0/32/0=64 Rx, run
Didn’t have enough pull left to get any BMU’s today 😭
Great programming today, don’t think I had ever seen that combo in the S/WOD
A: 185/1pd – 215/1.75pd – 245/1.75pd – 275/1.75pd
B: 43 reps Rx+ (22 + 3 + 15 + 3)
135/1.5pd
106 rx
Great picture of Julia giving it her all, as always! The girl never slacks off.
225(8)-275(7)-325(6)-355(5)
32kg across
29/4/24/5 = 62 rx+ (row/run & rmu)
275-295-305-325
32kg
30-8c2b-23-10c2b
A. 225(8) – 275(7) – 325(6) – 355(5)
32kg across
B. 40 / 15 / 32 / 12 = 99 rx+ w/ bar mu’s
A. 215 across / 24kg across
B. 64 rx+ (bar muscle ups)
A. 215(8) – 230(7) – 245(6) – 260(5) / 24g KB across
B. 92 RX+ (Bar MU, Row/Run)
225-275-325-355
32kg across
41/15/31/11 = 98 Rx+ (bar MUs)
215(8) 270(7) 305(6) 305(5)
32kg for kb deadlifts
100 rx+ (Row) (Bmu)
37, 10 43, 10
A. 125-135-145-155
16kg KB for DL
B. 56/ row scaled to C2B
(29, 7, 14, 6)
240(8) 260(7) 275(6) 285(5)
32 kg for DL
104 RX + (bike BMU)
A. 225 across / 32kg across
B. 32 scaled 11 – 7(C2B)- 7 – 7(C2B)