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Wednesday, March 30 2022

Posted by Mandee on March 29, 2022   |   15 Comments

 

 

Deadlifts

4 Deadlifts EMOM x 3 min

Rest 2min / add weight

2 Deadlifts EMOM x 3 min

Rest 2min / add weight

1 Deadlifts EMOM x 3 min

Main Site WOD (RX+)
5 Rounds For Time: (16min cap)

20 Sumo Deadlift High Pull   95/65   RX+ 115/75   MRX 75/55
20 Box Jumps   24/20″   RX+30/24   MRX 20/18″

Core Development

20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings

20 Weighted Sit-Ups
20 Weighted Hip Extensions

 

 

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DATE CHANGE! FREE Nutrition Class! Saturday, April 16th at 10AM

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15 responses to “Wednesday, March 30 2022”

  1. Nathaniel says:

    Stare it down and attack! Love this shot of my man Ryan. He’s such a great guy and does everything right. He’s long, lean, and not mean. He’s got an easy attitude and he’s easy to be around. Ryan certainly pushes himself and he’s able to check the ego and work all areas of his CrossFit game when needed. He’s a stud of a dude and athlete and it’s always nice to see him walk through the doors. Keep Rollin bro!

  2. Mandee says:

    Cool photos of a stellar dude, getting ready to shimmy up that rope without even breaking a sweat. Ryan is a highly skilled athlete who can do it all. He trains hard and smart, and doesn’t shy away from opportunities to work his weaknesses or to go deep in the pain cave. He’s a great person who is always easy going, friendly, and positive. You rock, dude. Keep it up! 😃

  3. Hal says:

    A. 225 – 315 – 345

    B. 4+24 rx+

    C. Complete + GHDs + push-ups

  4. Bo says:

    A: 225-345
    B: 15:37 rx

  5. Bradley says:

    A. 315-365-415

    B. 11:53 Rx+

  6. CJ VK says:

    255(4)x3
    330(2)x3
    365-375-385

    4+30 rx+ (all singles 💀)

    3/20/2020:
    275(4)x4
    315(2)x4
    345(1)x4
    *4 c2b + 5 t2b after each deadlift set
    12:20 rx

  7. Mandee says:

    A. 225 for all sets
    B. 10:55 RX+

  8. Nathaniel says:

    A.

    (4s) – 225
    (2s) – 315
    (1s) – 345

    B.

    9:30 rx

  9. Duke says:

    13:31 rx

  10. Bailey says:

    10:47 rx+

  11. Kim G says:

    A. 105, 135, 155
    B. 14:16 rx

  12. Freeman says:

    315-365-415

    14:14 Rx+

  13. Lupo says:

    405
    13:01 rx

  14. Alex says:

    315-365-415
    13:40 Rx+

  15. Griff says:

    315-405-495
    11:44rx