Pause Sumo Deadlifts E3MOM

5 sets X 5 reps

(3sec pause at Top, no rest on floor)

MainSite WOD

21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of: (15min cap)

Sumo Deadlift High Pulls 95/65lbs MRX 75/55lbs
Lateral Jumps over pvc/pole 24/20” MRX 20/18”

Core Development

15 Windshield Wiper on Bar or lying on floor

30 Flutter Kicks (single count)
15 Hip Extensions
15 Reverse Hypers

15 Hollow Rocks
15 Superman Arches

10 responses to "Thursday, August 3 2023"

Brandi
Brandi says:

August 2, 2023 at 8:43 pm

Sid! Can not say enough good things about this young lady. She is strong and doesn’t quit. Keep killing it Sidney. 🤩
Champ
Champ says:

August 2, 2023 at 10:43 pm

Rhodes got a good one 🏊‍♀️
Kayla Mathews
Kayla Mathews says:

August 3, 2023 at 7:32 am

SYD THE KID! One of my favorite gym buddies! She has some of the best form and technique in the whole gym, keep showing us all how it’s done. 🤛🏻
Hal
Hal says:

August 3, 2023 at 7:33 am

Syd is an excellent swimmer and Rhodes is no joke.
A. 295 across
B. 9:41 rx
C. Complete
Bo
Bo says:

August 3, 2023 at 9:19 am

Get ‘em, Syd, and always come back and visit us at 0600.

A: training at 225
B: 9:02 rx
Kim G
Kim G says:

August 3, 2023 at 10:26 am

A. Training @ 115
B. 12:02 rx
Nathaniel
Nathaniel says:

August 3, 2023 at 10:51 am

‘The Kid’ has been prowling the CFHSV gym floor for years. She’s slick, she’s quick, she’s gotta smirk and a twinkle in her eye that means business when it’s game time. Sydney has worked hard through the years and become a veteran at a young age. She’s skilled, conditioned, and got the ability to show out any time she wants. Sydney comes from a great family and she always represents them to the fullest. Best of luck at school Kid! Show ‘em what ya got and win ‘em over with your swag, attitude, and genuine demeanor…you’re the real deal 😊
Eugene M
Eugene M says:

August 3, 2023 at 3:36 pm

Always enjoyable having Sid join us at 6am, just never challenge her to a run or handstand contest....you won't win! Good luck at school.
Madison
Madison says:

August 3, 2023 at 6:42 pm

A. 215-215-265-265-265
B. 7:30 Rx
Misty
Misty says:

August 3, 2023 at 8:00 pm

Syd!!! Geez… I cannot believe it’s almost time for her to spread her wings and fly! Syd won my heart the second she walked into CrossFit kids and threw down like she was at the CF Games! Syd is just a natural athlete. You don’t see many kids making it to the gym before school, but this one did. She has a work ethic like no other and I am beyond proud of her. She’s got the best parents and they have obviously done an amazing job raising her. I have no doubt she will continue to pave her own path and make the most of these next four years ahead. Go show ‘em how it’s done, Syd! Proud of you!

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