Friday, March 27 2020

Posted by Mandee on March 26th, 2020

14 responses

Deadlift Build Up E2MOM
3 Tng Deadlifts

4 Sprint Rounds:
15/13 Calorie Row or Assault Bike
11 Box Jumps 24/20" RX+30/24" MRX 20/18"
9 Toes to Bar
6 Bar Facing Burpees
3 Deadlifts 315/215 RX+385/245 MRX 275/185

**Rest 2min**

**Score is slowest round**

Flexibility Development
2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Banded Shoulder Stretches

2x10sec Back Bridge/Arch
2x 30sec Pigeon/Swan/Piriformis Stretch

2x15sec Chinese Splits Hold x 2
Spend 3-5min with favorite Leg, Back & Shoulder Stretches

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Click here for Home WOD brief, movement demonstrations, and warm-up!

Home WOD:

5 Rounds For Time:

1 minute Sprint

11 Jump Overs / Tuck Jumps / Step-ups

9 V-ups / Sit-ups

6 Lateral Burpees

11 Deadlifts

14 responses to "Friday, March 27 2020"

Nathaniel says:

March 26, 2020 at 3:37 pm

Joseph is an overachiever in all areas of his life and this chest to bar pull up is a sample of that. He goes above and beyond in everything that he does. Joseph is as respectful, polite, and CrossFit courteous as anyone in the gym and it’s a pleasure to have him in any class. Keep breaking limits dude!

Mandee says:

March 26, 2020 at 3:39 pm

Dang, Joseph! That’s what I’m talking about! Awesome shot of a hard working, super determined, motivated young stud. Joseph is a top notch guy who is always respectful and friendly. His commitment and dedication continues to pay off! Way to be, Joseph!

Justin says:

March 27, 2020 at 2:46 am

225-275-315-335-365-385
2:03/1:57/1:55/1:41=13:36 rx

CJ VK says:

March 27, 2020 at 6:31 am

315 across
2:20 / 2:27 / 2:29 / 2:29 = 15:45 rx (row)

MH says:

March 27, 2020 at 7:55 am

2:17 RX+

Bradley says:

March 27, 2020 at 8:38 am

2:17/2:21/2:19/2:07 Rx+

15:04 Rx+

Bradley says:

March 27, 2020 at 8:39 am

Built up to 395 for 3 TnG

Duke551 says:

March 27, 2020 at 9:21 am

17:10 rx

Jason C. says:

March 27, 2020 at 9:51 am

I just did yesterday's Home WOD - 22:05. Two 25# DBs for lunges and thrusters, one for the other stuff.

Nathaniel says:

March 27, 2020 at 10:09 am

Nice work Jason!

Mandee says:

March 27, 2020 at 10:52 am

A.Built up to 245
B. 2:11 / 2:18 / 2:18 / 2:17 = 15:04 RX

Jason W says:

March 27, 2020 at 11:31 am

Modified Wednesday Home WOD:
5 Rounds for time:
10 Single arm press, right arm (45# Dumbell)
10 Push-ups (Parrallette)
10 Single are press, left arm (45# Dumbell)
10 Dips (K2 Cooler Dips)
15 Burpees (30 DUs)

21:40 Home Rx (HRx)

Nathaniel says:

March 27, 2020 at 2:17 pm

Dang straight! Way to represent!

CJ VK says:

March 27, 2020 at 3:15 pm

Nice work, buddy! ?

Friday, March 27 2020

14 responses to "Friday, March 27 2020"

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