Ken
Join us for Sip and Stretch tonight at 7pm
Link in Box Brief
Warmup
5:00 Min Clock
10 Glute Bridges
5 Russian baby makers
10 Reverse lunges (total)
WOD
3 Rounds for time
12 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
9 Burpees/ Lateral DB Burpees
12 Alt. Jumping Lunges/ Double DB Front Squats (50lbs/35lbs)
REST 5:00 Minutes
For Time
36 Alt. Box Step ups/Double DB Deadlifts (50lbs/35lbs)
27 Burpees/Lateral DB Burpees
36 Alt. Jumping Lunges/Double DB Front Squats (50lbs/35lbs)
Post scores to comments
Accessory Work
3 Sets:
10 Cat Cow Exercises
10 Bird dogs (per side)
20 Supermans
Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
Box Brief:
Friday Sip and stretch:
https://us02web.zoom.us/j/89079804119?pwd=ekVYV0RLV3VOQzdROFpFNU40eFF5QT09
CrossFit Division 
#TeamJJT #RedShirtFriday
Did this wod with 2 x 20lb dumbbells for deadlifts and front squats.
First set: 4:11
Second set: 4:15
Total Time: 13:26
Way to go Jess. Consistent!
Consistency is my middle name 🙂
Rockin the red shirt today! Did step-ups, burpees, and goblet squats with the KB for this one. Clocked in at 5:45 for the first round and 6:35 for the second; not as consistent as I’d like but the reps sure build up when you’re doin’ them all in one go
Nice job Travis! Sneaky little rep scheme today.
#35×2 dl, burpees, #35×1 squats
5:35 and 6:14.
Started squats with double db, but only 3 reps in I noped right out.
Good adjustment Jim! Nice work on this one.
25lbs DB 17:02 (including break i didnt stop the timer oops)
50# DBs Deadlifts
Burpees
35# KBs Front Rack Squats
Set 1-3: 6:14
Set 4: 7:44
Started week three of C2 Rower Challenge.
Row 24:00
5790 m
204.4 avg/500
Nice steady pace for the long row Ken. Building that engine!!
35lb double dumbbell deadlifts
Lateral burpees over dumbbells
35lb double dumbbell squats
15:30 with the break included didn’t stop timer for rest
Part 1- 30 lb DBs 5:40
Part 2 -50 lb DBs 5:34
Daaamn you increased weight AND sped up in part 2. What a beast
Zoom CAM with Crystal!
19:10 with break:
Round 1: deadlifts with 2×15 lbs, regular burpees and front squat with 20 lbs
Round 2: deadlifts with 2×15 lbs, regular burpees and front squat with 15 lbs
Great job everyone. This was a burner for sure. Don’t know my time. Just know I had good music pumping to keep pushing thru it
Team Zoom CAM
25#kb DL
Lat BP over towel
25# kb front squat
Round 1 – 4:48
Round 2 – 4:38
Makayla
20” box step up
Burpees
Reverse lunge
Round 1 – 5:02
Round 2 – 5:22
And her answer
Captain America
Nerf Zombie strike crossfire bow
With the theme song from The Office
Oops my bad she said Kevin Hart