Meghan
Join us for Yoga tonight at 7pm. Link in Box Brief
Warmup
3 Rounds
12 Alt. Bodyweight RDLs (in total)
4 Inch Worms to Pushups
:30 Single Arm DB Overhead Hold/ Plank Hold (each arm/each side)
WOD
3 Sets of:
1:00 Min: Max Situps
1:00 Min: Max Alt Box Step ups/ DB Box Step ups
1:00 Min: Max Alt. Leg V-UPs
1:00 Min: Max Reps Chair Dips/ DB Single DB Devil Press (50lbs/35lbs)
1:00 Min: REST
Post scores to comments
Accessory Work
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot-each side)
10 Single Leg DB RDL (each side)
Stretching
2:00 Min: Pigeon Stretch (each side)
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 
I kept a cumulative total over the 4 minutes each round.
Did step-ups with 35lb DB and devil press with 10lb kb. Round totals: 77, 79, 78
Nice job today Jess. Good work going devil press with the KB, a little different than normal!
Round 1 2 3
Step ups 19 20 20
Situps 29 26 26
Chair dips 24 25 25
V ups 25 23 24
Accessories felt tougher than the wod.
Nice job Jim! The accessory today is no joke, glutes, squads and hammies will be feeling it tomorrow.
Accessory work was fire, especially for my bum leg.
That said, had some pretty consistent scores for the WOD itself so I’m happy:
Round 1: 71 reps
Round 2: 72 reps
Round 3: 72 reps
Consistency Travis!!! Good work. Way to go hitting it late last night and early this morning.
The rest day tomorrow will be SOLID
Subbed chair dips for kettle bell swings (with a DB)
22, 17 21 27
22 17 22 28
24 18 22 30
Nigel also did the workout but didn’t keep track of his reps
Hahah classic Nigel 🙂 lol
I used a 15#kb for the Devils Press…
Sit ups 26,26,26
Step ups 21, 21, 21
V Ups – 27, 26, 28
Devil Press – 11, 10, 12
Awesome consistency over the 3 rounds Wendy.
Used a 25lbs DB for Step U and DP
SU, Step U, VU, DP
1 – 24,15,22,9
2 – 26,16,24,10
3- 28,18,26,10
Atta girl 😊
Sit-ups
Step step-ups with 25# DB
V-ups
Devil Press with 25# DB
Not in the mood to count reps, just followed the clock.
Just get it done Ken!
Rx
80/80/83
3k with the boys the an hour of latin dance (you tube video!!) And light weight doing legs and dead bugs holding 20lbs. Still trying to get back strong again.
SU, Step ups, V ups, dips
1. 30, 27,24,18
2. 28, 22, 20, 22
3. 26, 26, 20, 25
Team Zoom CAM!
I used 25#kb on 20” box, and for devils press
Round 1 – 22,13,18,10
Round 2 – 22,13,24,9
Round 3 – 22,13,22,8
Makayla did box step ups and used the box for chair dips
Round 1 – 26,23,26,21
Round 2 – 26,23,27,22
Round 3 – 26,23,25,26
Nice work. Always better to workout with friends and family. Keep it up.
Zoom CAM with Crystal & Mikayla ( forgot to post that day )
Round 1: 24 sit-ups, 18 box set ups with 15 lb dumbbell, 24 v-ups, 25 chair dips
Round 2: 22 sit-ups, 20 box set ups with 15 lb dumbbell, 30 v-ups, 30 chair dips
Round 3: 25 sit-ups, 20 box set ups with 15 lb dumbbell, 30 v-ups, 30 chair dips