Build Up to a Max of the Following Complex E3MOM x 5 Sets
5 Deadlift to
4 Hang Clean to
3 Front Squat to
2 Shoulder to Overhead
“Body Builder’s Mile” by DB
For Time: (20min cap)
400m Run/Row
50 Deadlifts
200m Run/Row
40 Hang Cleans
400m Run/Row
30 Front Squats
200m Run/Row
20 Shoulder to Overhead
400m Run/Row
Barbell Weights= 135/95 RX+155/105 MRX 95/65
Core & Guns Development
20 Skin the Cats
20 Dumbbell Curls to Press
20 Reverse Rower Tucks
20 Dumbbell Hammer Curls
20 Hip Extensions
20 Plate Pinch Curls
A. 135-165-185-205-215(x)
B. 4 rx 🏃♂️ (didn’t finish last 400m)
C. Complete w/out hurting animals
A. 180
B. 15:49 RX+ (run)
A) 135-155-165-170-220
B) 18:49 Rx [Row]
135-165-195-225
18:38 rx row
(DL: singles, HPC: 15-15-10, FS: 12-10-8, S2O: 12-8)
17:33@95
Jordan!!!! ❤️ Here is a pic of one tough chick! After a brain surgery, she fought hard to return to her love of CrossFit. She believed she could and she did!! Once she sets her mind to do something she is laser focused on doing it. Whether it is CrossFit, running half marathons, training for an iron man, ballroom dancing, being a nurse, and now going back to school to be a Nurse Anesthesiologist, she strives to be the best that she can be! So very proud of her!!! So thankful to have her at CFHSV!!!
Jordan!!! She is one tough chick! She is highly driven to be the best version of herself in everything! She doesn’t back down from a challenge. She has recently returned to CrossFit after undergoing brain surgery. While others might deem it as a reason to not move and exercise, she fought back and was determined to return to her love of CF. She believed she could and she did! If you can’t tell, she is very driven. Not just in CF but also, running, ball room dancing, her career as a nurse and most recently a decision to return to school and become a nurse anesthesiologist. So proud of her and her determination!! Keep up the awesome work!! ❤️
Oops I didn’t think the first comment posted. Sorry for the double post!
A. 225
B. 17:12 rx run
Jordan! Awesome pic of a devoted and dedicated athlete! Jordan has a lot on her plate, but never too much to get in a good workout. She is driven and determined to improve her form and technique and she’s not afraid to stay and put in work after class. Glad she chooses to spend her free time here with us at CFHSV!
A. 115 (scaled to 5 DL, 4 HPC, 3 FS)
B. 18:26 (scaled S2O to over the bar burpees)
115 across
19:26 row scaled to 115
A. 155-205-235-245
B. 17:35 RX+ ( ROW )
135-165-185-205-215(x) missed the 2nd s20
🙁 or T on wod, nursing a head ache
A. Complex: 205
B. 3 Rounds Rx
A: Training – 135 across
B: 18:40, RX, Run
A. 105-125-145-165-185X
B. 4 rounds Rx (finished in 21:27)
Jordan! She always works hard in and out of the gym! She always has a positive mindset 😊 I love seeing her in class!
165-195-235-255-265(x)
17:12 Rx+ run