NEWS
TUE WOD RECORDING: Blinding Lights (will be available for 3 days)
CROSSFIT:
- Weekdays: 6:00a, 8:30a, 5:30p
- Weekends: 8:00a
MOBILITY/STRETCHING *NEW*:
- Monday, Wednesday, Friday: 4:00p (20-30 min)
NUTRITION/FITNESS/TRAINING Q&A *NEW*:
- Tuesday, Thursday: 12:00p (20-30 min)
WOD
“Say So”
AMRAP 15
AMRAP 15
15 Deadlifts
15 In + Outs
15 Russian Twists
15 In + Outs
15 Russian Twists
WOD Guidance & Goals:
With a dumbbell, kettlebell or barbell, complete 15 unbroken deadlifts. If you’re using a barbell 185/135 (sets of 10/5). Push your pace on the in and outs and Russian twists. The Russian twists are 15 per side (30 total). Target 8 rounds.
httpv://www.youtube.com/watch?v=zKW4ktkBmDM
Post Rounds to Comments.
ENDURANCE
12 minutes out, run back faster
BARBELL CLUB
Burgener Strength
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps x 2 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 70%x5 reps, 75%x 5 reps, 80%x 5 reps.
7+9 two 35#db, Russian twist with one 25#
6+30 #85 and #15 for the twists
I think 5+4
First 3 rounds 135#/18# wb for twists
Then switched to (2) 30# db for dl
7+3 two 20# db/ 20# for RT
7+24
Two 35#db
15# for Russian twist
Za: 3+15/10#
8 two 25# Dbs and 15# for twists
6+15 two 25s/8# twists
5 rds.
155#DL’s. OMG they felt heavy. 🤷♂️
Thanks Mel. Great sweat!
5+8 185#/25#
Oof on the dl’s
6rd 135# DL, 10# db Russian twist
Wow!!!
3 + 16. 185# DL 25#DB for Russian Twists
7+6 35lb KB DL no weight for Russian twist
7+40 30# db/10# russian twist
Rahul- 6rds 35# kettlebell/25#db russiantwist
7 + 18 35# dl and rt
6+16 (1) 65# db dl/ 12# wb Russian twists
7+43
35# dl; tiny 5# db for russian twists (lower back)
6+9 (185# DL / 25# Twists)
Kathy 6 rounds- 20# DL, , 20# twists
Kevin 6 rounds-26# DL, plank on elbows ( for as long as Kathy took to finish in and outs) 10# twists
3M run on the quiet streets of Sudbury – 22:30
6 + 11 (20# DB DL/15# twists)
7 50# db, 10# russian twists
Don’t know… 4 or 5 rounds at 135# /30#
5 + 17 | 2 25# dbs, great to see 25 + faces at 8:30 AM
6 +15 – 2 50# db’s, Russian T’s with 18# med ball
today’s endurance:
1.33 out, 1.28 back.
7
2/20# DBs DL
1/20# RT
8 rounds – 53 kB dead’s – no weight for twists
Lost track of time. Went over 15 mins for sure
6+15 @ 2 25# dbs / 10# plate for russian twists
6+15 35# kb/ 15# db russian twist
6 + 30 single 35# DB DLs, 18# 🐄🔔 RTs
7+6
105#DL, 15# Plate
2 mi. run first (which is basically a PR😂)
7+19- 25# db
Wow I hate in + outs
6+29 135# DL/ 16# wb
6+23 15#DBs/in and out without the flourish (jump/clap)/extremely modified twists
6+12 25#DB / 10# Russian twists
6+4 35 and 25 DL, 25 Russian twist
7+ rds — 50# DB deads; 25# plate twists
6 [155# DL / 20# med ball]
7 @ 35# KB DL, 20# RT
6+30 2×25# DB, burpees