Bring a Friend on Saturday – CFS

Apr 27th, 2017

Category: CrossFit

Bring a Friend on Saturday – CFS

#TBT – Joel Crushin the Showdown

We have a partner WOD on Saturday – feel free to bring a Friend by to check out the box!

Warm-up
Alternating Tabata
Burpees
Medball Cleans

Goals for Reps to hit
ADV- 7 reps, 30/20 medball
Rx- 5 reps
L1/L2 – 4 reps

Midline
5 Minutes on Command by Instructor- No breaks
-Russain Twists
-Jacknives/modified v-ups
-Knee tucks with feet on the ball
-Plank hold with forearms on the ball
-Sit-ups holding the ball overhead

Accessory
3×10 Single Leg Stiff Legged Deadlifts

*Movement starts from the top. Barbell comes to just below the knee and does not touch the ground

WOD
4 Rounds
800m Run
15 Burpees
15 Deadlifts (225,155)

Level 2- (185,125)
Level 1- (135,95), 400m Run, 10 Reps

DISCUSSION 4 Comments

  1. Jason Barrow 04/28/2017 at 12:41 am

    Joel straight flexin on em at the showdown!

    WOD: 23:56 Rx

    Happy draft night. NFL gods please let Corey Davis fall to a team with a stable coaching staff and a competent QB.

  2. Trevor 04/28/2017 at 12:27 am

    22:39 Rx

    Came very close to catching Dave on the last round.

  3. JT 04/27/2017 at 12:27 pm

    Accessory: 45/75/115
    WOD: 28:52 Rx

  4. SEAN FLANNERY 04/27/2017 at 10:03 am

    Assessory: 88/110/135
    WOD: 23:36 Rx