Yoga tonight @ 7PM Zoom link in Box Brief
WARMUP
With Lighter Weight:
5 Devil’s Press
7 Over-and-Back Dumbbell Hops
9 Double Dumbbell Squats
followed by- with workout weight:
3 Devil’s Press
4 Over-and-Back Dumbbell Hops
5 Double Dumbbell Squats
WOD
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops over Dumbbells
5 Devil Presses (50’s/35’s)
Post scores to comments
MODIFICATIONS
Devils Press
10 Single Arm Devil’s Press (5 Each Side)
Over-and-Back Dumbbell Hops
25 Double Unders
Double Dumbbell Squats
20 Single Dumbbell Goblet Squats
BODY ARMOR
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
Box Brief:
Wednesday Yoga: https://us02web.zoom.us/j/83838751219?pwd=SkVTRnArYTlXSUtDaVg4dXVBUkdyZz09
Friday Sip and stretch: https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
Modified the 5 devil press to 10 burpees as I didn’t want to take weight overhead on the left side.
Did 20 single DB squats with 35 lbs.
Rounds times: 2:26, 2:28, 2:28, 2:30, 2:27
Glute bridges = buns of steel
That was a wod. Used single #35 db throughout. Kept pace with Jess for first 2 rounds, then fell behind bit by bit. Final round was a slog but still had :30 to spare.
Team JJT on the vid today
Bringin fitness in, and I’d like to say
This WOD was tough, it worked me good
Like any solid Wednesday morning workout should
Used 14 kilos for my weight
Did two presses per burpee to keep it straight
Won’t get better without elbow grease
that’s it for my comment, I’m out. PEACE!
😀 You should post all your comments as poetry!
Nice work team!!
Wow!! Today was tough! I used a single 35# KB for everything (not many choices for weight here) …but got it done!!
Good work Wendy! Keep it up.
That’s the key ….. you got it done!
The shouldies are feeling beat down, so I used a set of 25lb DB’s.
–> 1:59, 2:07, 2:02, 2:10, 1:58
**and my hops were behind the DB … nearly tripped and died a couple times on the first round #safetyfirst #oopsytheclownfeet
You are hilarious love waiting to see what you will post lol 😂
25lbs dbs. 2:50, 2:36, 2:33, 2:40, 2:16 (bc why not sprint towards the end?!)
I did my hops behind the equipment too heh. Hopping over a kettlebell when tired was a recipe for disaster
whoops meant to reply to Britt. Oh well.
Big time!!! Glad I wasnt alone!
We know how much you love a sprint 😋 good job! Dave would be proud it’s the equivalent of running back to your machine 😂
Scaled- 30lb DBs
Slowest round 2:48
Nice!
25# DBs Devil’s Press
35# KBs Squats
2:06
2:13
2:22
2:18
2:07
Also part of team lateral hop behind my equipment.
Nice work Ken, consistency is key.
Nightly zoom with Anshita continues! And tonight Makayla joined.
Completed the workout with my trusty 25#kb. Made it fun to incorporate this into the devil’s press
2:14, 2:14, 2:12, 2:12, 2:16
Makayla kept pace
We all finished with the glutes
Nice consistency between rounds. Good to hear Makayla jumped on (though I agree world junior hockey is hard to turn down)
Makayla can get ready to join the box when we return!!
I took today as a mobility day and extra Glute/hip work with a 45 mins power walk. I’ll do today’s wod tomorrow.
Yes please to jumping behind the dumbbells!
Scaled to #30s for the devils press, and just air squats. Probably should have done goblet squats with one weight, oh well! 2:03, 2:03, 2:11, 2:08, 2:18
Good work Christina. Remember for next time and challenge yourself with the goblet squats!!
Did 5k power walk with the boys
Did 25lb double dumbbells for devil press and squats. Didn’t pay attention to my times 🤦🏾♀️ but I had a minute rest or more each set. Did 25 double unders instead of hop overs, except last two rounds I did the jump overs because apparently I forgot how to skip from yesterday. DU were so good on yesterday’s wod today was a disgrace 🤣🤣🤣🙄🙄🙄🙄
Nice work! Double unders are like that…. good days bad days. Next one you will crush it 😊 also great consistency this week