**OPEN & PERFORMANCE
**

**Deadlift**

Heavy Set of 3

**“Smooth Criminal” **

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

**FITNESS
**

**Deadlift**

Heavy Set of 3

**“Smooth Criminal” **

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

Post scores to comments.

Compare scores HERE

**Box Brief **

***Save the Dates**
*Sunday, December 31st – Open Gym, 8-11am

Monday, January 1st – Closed

Friday, January 5th – Free Class Friday

Sunday, January 7th – Coach’s Seminar: Pacing with Christine

Monday, January 8th – Start of Nutrition Challenge

DLx3: 335lbs

SC: 4+45

DUs were the limiting factor. Went to fast DL singles in the second round to help manage my ability to perform the DUs

@ CF South Riding, Virginia

Heavy sumo DL 285#

5 rounds:

100 single unders

20 KB swings @ 53#

10 burpee box jumps

15: or 16:38

Heavy DLx3: 210# (15# PR from 6/21/17)

Smooth criminal: 2+49 (12 burpees; 14# WB, 165#)

From 11/4/16: 4 (DUs, 10# WB, 90# DL)

Heavy DLx3: 135#

Smooth Criminal: 3+34 with 12# med ball and 105#DL. NTFS: sets of 20 on DU, sets of 6 on WB and sets of 5 on DL.

DLx3: 285#

Smooth Criminal: 3 + 131. (120SU, 185#)

Heavy DLx3 165#

Smooth criminal 3+40. 85#DLs. 10# WB. Single unders

Deadlift x 3: 355#

Smooth Criminal: 3+54 Rx

Heavy DLx3: 235#

Smooth criminal: 3+120 SUs + 9 wb Fx

Deadlift: 175 x 3.

Smooth Criminal: 3 + 68. 12# WB, 115# DL. A workout of 98 WB and some other stuff…I feel like I write that often.

Heavy Dead lift x3: 235#

Smooth Criminal: 2+80 Fx but with DU.

Smooth Criminal: 4+155 (Single unders, 115#)…fun class

DL x3 @ 275 (failed on 2nd rep @ 325)

“Smooth Criminal” as Fx

2 + 157

Smooth criminal: 3+ 144. single unders, 10# wb, 95# dl

Deadlift: 185×3

Smooth Criminal: 4+45 @ 145#

Jinx!

Probably the last time I’ll tie you at anything. Thank you DU.

sweeeeeeeet!

Erin K : DL 3 x 325

Smooth Criminal: 4+70

Do you even go here

Deadlift: 305×3

Smooth Criminal: 3+67 (DUs, 16#, 185#)

445# / 4+100 Rx

DL: 335×3

Smooth criminal: 3+33@185 with DUs

DL: 370 x 3

Smooth Criminal: 3+60 RX (painfully slow on WB’s today)

Heavy DL 3×205

Smooth Criminal

3+77 DL@135

8rep PR 🙂

Smooth Criminal: 205lbs, 3 rounds + 153 (SUs, 14WB, 165lbs)

Heavy DL X 3: 275

Smooth Criminal: 3 + 57 with 16# wb

Dead: 195X3

WOD: 3 + 70 with 12# med ball at 145#

Smooth criminal: 4+27rx

First DUs in 5 weeks, form felt good

175×3

Smooth Criminal: 3+85 @ 115#

115# deadlift (a big PR for me! In Feb it was 45#, March 65#, April 85#) Thanks Julie for encouraging me to go for it!

Smooth Criminal- fitness: 3+121 (95#)