Deadlifts x3
4 sets to build up to wod weight
165-225-275-315
EMOM for 20 min
Min 1 – 3 Deadlifts (75%) 315#
Min 2 – Max burpee over bar 18,18,18,16,14,14,14,14,15,16
157 was 305 and 163 last time

I was trying to go for Gabe’s score was on track until the 7th round Then it went down hill.. Lol
The deadlifts got really tiring
Reps were – 19/19/19/20/20/20/18/18/16/19

Thanks for the class Kevin and great work everybody!!

Min 1 – 3 Deadlifts (75%) 110# (1.25# heavier than my 75%)
Min 2 – Max Burpee over Bar –
15/14/13/13/11/11/11/11/11/13
Total: 123
Last year: 85# at 20 weeks pregnant. 9/8/8/8/7/7/8/8/8/11 total:82
41 rep and 25# PR

Deadlifts

120-150-190-225

WOD (135 in 2017)

19-14-14-14-14-13-11-13-13-17

Total = 142 (7 rep PR)

WUx1 + CS

Deadlifts x3

190-230-270-285

EMOM for 20 min

Min 1 – 3 Deadlifts (285#)

Min 2 – Max burpee over bar

20-19-19-20-19-19-20-20-19-21

Total = 196 (4 rep PR)

Well done morning folks!

Thanks for coaching and for the tip Shane. It made a difference!

Deadlifts x3

135-135-155-185

EMOM for 20 min

Min 1 – 3 Deadlifts (185#)

Min 2 – Max burpee over bar

17-17-17-17-15-13-13-13-13-16

Total = 151

Deadlifts x3

4 sets to build up to wod weight

165-225-275-315

EMOM for 20 min

Min 1 – 3 Deadlifts (75%) 315#

Min 2 – Max burpee over bar 18,18,18,16,14,14,14,14,15,16

157 was 305 and 163 last time

Thanks Amanda!

Mobility

WU x1

Group WU + Group Mobility

Deadlifts x3

4 sets to build up to wod weight

110-150#

EMOM for 20 min

Min 1 – 3 [email protected]#

Min 2 – Max burpee over bar

18,16,16,14,14,14,12,12,13,14

Total=143

Wow. Thanks Steph. Good work everyone!

Deadlift x3

185-225-275-315

WOD used 275 after first round (320 would be 75% but it didn’t feel right today )

Had 11 burpees every round except two rounds of 12

112 burpees total

Probably a PR because I average 11 per minute without the jump

wu x 1

Group WU

EMOM 20 Min

Min 1 – 3DL @ 315

Min 2 – Max Burpee Over Bar

121 Reps

3 rep PR

Wod @ 405# 188 reps

I was trying to go for Gabe’s score was on track until the 7th round Then it went down hill.. Lol

The deadlifts got really tiring

Reps were – 19/19/19/20/20/20/18/18/16/19

Thanks for the class Kevin and great work everybody!!

mob wux1

deadlift x 3

155-185-205-225

EMOM for 20 min

min 1 3 deadlift [email protected]

min 2 max burpee

16-14-14-14-15-15-15-15-16-16=150

Deadlifts x3

4 sets to build up to wod weight

85-105-115-125#

EMOM for 20 min

Min 1 – 3 Deadlifts (75%) 115#

Min 2 – Max burpee over bar

12 burpees each round =120

mob wux1

deadlift x 3

135-155-185-205

EMOM for 20 min

min 1 3 deadlift [email protected]

min 2 max burpee

15-15-15-14-14-14-12-12-12-12=135

Open gym with Jeff:

Handstand deficit push ups – worked up to a 8 inch deficit x 3 unbroken (Never done a deficit HSPU before tonight!!) PR **

Worked ring muscle ups for a bit, still need to work a bit more technique but I think I have the strength.

Worked hNdstand walks up and down plates .. got up a 10 and 25# plate but needed some help to do the whole thing.

Did another bar muscle up and worked some pistols too.

Overall super productive open gym

Deadlifts x 3

50% (165) 60% (195) 70% (225) 75% (250)

Wod with 215#

Burpees per round: 10, 9, 9, 8, 8, 8, 7, 7, 7, 10

Total: 83

That was insane. Wasn’t sure if I was picking up that bar for the last two rounds but luckily I did. Almost passed out. Thanks Matt!

Open gym:

Hip mobility

Cleans for form and mobility

Quad rolling with the heavy thing

A couple 30 second planks

Dead Lift were at 140# (Should have been 150# for 75%)

Burpees over Bar

16-12-13-13-13-13-13-13-13-16 = Total reps of 135

That was kinda gross!

WOD — Started with 255# dropped to 225# after 5 rounds, back was not good.

Score 106

I was really sucking wind tonight.

OG

EMOM 12 min

Ring rows with false grip – to belly button

200 doubles for time in unbroken sets of 15

10 minutes

Clean practice with pauses @ 135#

Work up to WOD weight :

75# – 85# – 100# – 110#

Min 1 – 3 Deadlifts (75%) 110# (1.25# heavier than my 75%)

Min 2 – Max Burpee over Bar –

15/14/13/13/11/11/11/11/11/13

Total: 123

Last year: 85# at 20 weeks pregnant. 9/8/8/8/7/7/8/8/8/11 total:82

41 rep and 25# PR

Drop-in @ Spark CrossFit – Phoenix, AZ

Warm-up

AMRAP 10 Minutes

200 M Run

15 Banded Good Morning

10 Kip Swings

5/5 Single Arm DB Hang Clean

Back Rack Lunge

3 Sets – 75#, 95# – 125#

6/6 Barbell Back Rack Lunge

-Rest 1:30 Between Sets-

Metcon – 10 Minutes

21-15-9

DB Power Clean (50/35) – 25#

DB Suitcase Lunges – 25#

Pull-up – RRs

TIME: 8:58

Deadlifts x3

4 sets to build up to wod weight

205-265-285-305

EMOM for 20 min

Min 1 – 3 Deadlifts (305LB)

Min 2 – Max burpee over bar

15-13-13-11-13-10-9-10-7-11

Burpees: 112