Friday 200327 – Letrono Crossfit

Virtual Wellness Challenge – Check your email for details on how to get signed up. Challenge starts Monday!

Dynamic Warm Up- Mobility Prepare for:

A. Strength: E5MOM (15 min)
FOR LOAD: 20RM Back Squat  3 x 20
(Score is Load)

Complete for time of:

60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

At Home WOD: METCON: Demo of WOD
2 Rounds for time of:
400m Run or 500m row
20 Burpees
30 Backpack Front Squats
400m Run
20 DB Power Cleans or Backpack Cleans
20 DB Snatch or Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

 Cool Down:
2 Sets of:
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
10 Scorpions 5 sec hold each side
4 World greatest stretch flow 2 each side

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NRL 2020: Coronavirus news: updates, COVID-19, season suspended, Jake Trbojevic, Tom Trbojevic, Manly Sea Eagles, training | Fox Sports

Tune into our new show Fox League Live on Channel 502 at 7am and 3pm every day.

The coronavirus continues to tighten its grip on the NRL. The season is suspended, coaching staff have been stood down without pay and players have been forced to train at home in isolation to keep fit.

Like many players, Jake and Tom Trbojevic have set up a home gym with some equipment they took home from the Sea Eagles’ training facilities … but they are still yet to use it.

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Appearing on Fox League Mornings via FaceTime, Jake woke up younger brother Tom who took over the interview.

Tom then gave viewers a tour of their family home, including the home gym they’ve set up.

Turbo bros cheeky home tour

It’s a pretty nifty-looking gym, with everything they need to stay in shape. But the brothers admitted they haven’t even used it yet.

“We’ve got a watt bike and an assault bike. I can show you if you want,” Tom said as he walked towards the set-up.

“It’s in the garage. Dad had old weights and we went and got them out of storage, it’s looking a bit washed up.”

With a push from Fox League expert Sam Burgess who was in studio, Tom asked Jake to do a 30 second effort on the bike, but the Kangaroos and New South Wales star wasn’t up for it.

This content was originally published here.

Football news: Socceroos; Lyndon Dykes, Graham Arnold, team news, Australia, World Cup, Olympics, coronavirus | Fox Sports

Lyndon Dykes has held talks with Steve Clarke AND Graham Arnold about his international future.

Scotland gaffer Clarke and Australia boss Arnold are keen for the Livingston striker to commit after a superb season.

Watch Football Mini Replays On-Demand with KAYO. A-League, Socceroos, Matildas plus European and English leagues. New to Kayo? Get your 14-day free trial & start streaming instantly >

FFA postpones A-League

The 24-year-old has netted 12 goals in 33 games for the Lions and fired them into the mix for a top-six spot before the league shutdown.

Dykes was in line for an Aussie call-up according to Aussie coach Arnold earlier this month.

But Dykes admits the coronavirus crisis has put his thoughts on his future to the back of his mind.

He said: “I have spoken to the two managers but nothing is decided as of yet.



“The gaffer at Livi played for Scotland, so I spoke to him about it as well.

“I also had a chat with James McFadden and Gary Naysmith who I worked with at Queen of the South and they told me their thoughts.

“I speak to my wife and family and at the end of the day it comes down to what you think is best for you and your family.

“The future is hopefully going to be exciting with an international side.

“People talk about a tug of war between Scotland and Australia but the coronavirus has put a halt to everything, as it is far more important.”

This story originally appeared in The Sun and was reproduced with permission.

This content was originally published here.

3.17.20 – CrossFit SolaFide

CFE 24m AMRAP5 pull-ups10 wallballs (2/14)20 sit-ups50 double unders (3×1)250m run CrossFit bench press: 6×6 @65-% on the 90 sec metcon 5 rds12/9 cal bike12 push press 95/6512 OHS 95/65

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AFL 2020: Coronavirus news, AFLW finals, COVID-19 updates, when are the AFLW finals? | Fox Sports

The AFLW finals series will involve eight teams, despite reports that only the top two teams from both conferences will be involved. understands the AFL Players’ Association reassured players via an email of the finals fixture after reports to the contrary appeared on social media.

One club was also informed categorically the finals would comprise the top two teams from each conference, as they stand after six home and away rounds.

Watch every match of the 2020 NAB AFLW Season LIVE & On-Demand on KAYO. New to Kayo? Get your 14-day free trial & start streaming instantly >

“We have picked this up immediately with the AFL and can confirm that it will be an eight team finals series – the top four teams from each conference.

“This is consistent with the preferred structure put to the AFL by the AFLPA after consultation with a delegate from every club today.”

Under that structure the teams from Conference A that will play finals are North Melbourne, GWS, Brisbane and the Gold Coast Suns.

The teams from Conference B that will feature are Fremantle, Carlton, Melbourne and Collingwood.

The AFL is yet to advise how the AFLW finals will be structured.

This content was originally published here.

NFL Free Agency Fantasy Fallout: Projecting the Buccaneers offense with Tom Brady at QB –

There will be no more questions about the weapons around Tom Brady. On Tuesday we found out Brady is expected to join the Tampa Bay Buccaneers, which means he’ll be surrounded by Mike Evans, Chris Godwin, O.J. Howard and Cameron Brate. It wouldn’t be that surprising if a certain free agent running back joined him soon as well. 

No, the question isn’t about Brady’s weapons now. It’s about his new system, and his fit in it. Bruce Arians does not shy away from the deep ball and we haven’t seen much of that lately from Brady. In 2019 Jameis Winston averaged 10.4 air yards per attempt in Tampa Bay. Brady has been below eight each of the past two years. 

If Brady is up to the challenge? He may be a top-five Fantasy quarterback in 2020. Think Winston without the turnovers. But if Arians melds his offense to Brady’s get-it-out-quick recent past we should expect some changes in terms of the Buccaneers Fantasy value. Evans would figure to suffer the most as Tampa’s primary deep threat, but all of their pass catchers would be looking at a profile change.

Two players I project to benefit are Godwin and Howard. Godwin in particular could turn into Julian Edelman on steroids (no joke intended). Howard, on the other hand, has one more chance to redeem his Fantasy value. It would help if the Bucs cut Brate, but Howard’s profile improves even if Brate stays. 

As things stand right now I’m projecting Brady as the No. 10 Fantasy quarterback. He has upside from there if he can prove last year’s drop off was related to his weapons and not his age. Godwin is still my No. 4 receiver in PPR, but Evans has fallen to No. 8 behind D.J. Moore and DeAndre Hopkins. I’m currently projecting Howard as my No. 10 tight end, but it would be hard to actually rank him that high after last year’s disappointment. 

The one piece missing in Tampa Bay is the running back. If they don’t add anyone, I’ll have to consider Ronald Jones a super sleeper with top-15 upside. But my expectation is they will find someone else after Jones’ up-and-down sophomore season. Until then, here are my projections for the Buccaneers as a of March 17:

This content was originally published here.

WOD – Tuesday 3/10 | The Port – CrossFit Portsmouth

Spend 2 minutes in Z1
Then, 2 rounds of
10 ring rows
10 push-ups

Shoulder mobility based on skill

CF Skill
Ring muscle-up
Transition drills for all athletes and progress to a more challenging drill

“Color Rush”
3 rounds
50 DU’s
10 S2OH (205/145#)(175/115#)
40 DU’s
10/8 muscle-ups
30 Du’s
Rest 3:00
Intended stimulus – take the DU’s out of the equation, the S2OH and muscle-ups alone are going to be really hard, as well they should be. So find weight that is going to be difficult for 10. We are talking, really difficult. You are only allowed to break them up twice however. The same rule applies to the muscle-ups. Hold yourself to a number that you can complete in two sets. Scaling them to a very difficult pull. Strict C2B, kipping C2B, strict pull-ups, kipping pull-ups, piked pull-ups or even ring rows. Push each interval and really use the rest to recover and focus.

This content was originally published here.

WVU faces OU in Big 12 quarters | FOX Sports

No. 6 seed West Virginia (21-10, 9-9) vs. No. 3 seed Oklahoma (19-12, 9-9)

Big 12 Conference Tourney Quarterfinals, Sprint Center, Kansas City, Missouri; Thursday, 8 p.m. EDT

BOTTOM LINE: West Virginia and Oklahoma are prepared to face off in the quarterfinals of the Big 12 tourney. Oklahoma swept the two-game regular season series. The teams last faced each other on Feb. 29, when the Sooners shot 49.1 percent from the field while holding West Virginia to just 34.3 percent en route to the 11-point victory.

SENIOR STUDS: Oklahoma’s Kristian Doolittle, Austin Reaves and Brady Manek have combined to account for 63 percent of the team’s scoring this season and have scored 70 percent of all Sooners points over the last five games.

OFFENSIVE THREAT: Reaves has either made or assisted on 46 percent of all Oklahoma field goals over the last three games. The senior guard has 19 field goals and 11 assists in those games.

ASSIST-TO-FG RATIO: The Sooners have recently used assists to create baskets more often than the Mountaineers. Oklahoma has 34 assists on 65 field goals (52.3 percent) across its past three outings while West Virginia has assists on 35 of 75 field goals (46.7 percent) during its past three games.

DID YOU KNOW: West Virginia has posted an outstanding offensive rebound percentage of 40.3 percent, ranking the Mountaineers first nationally in that category. The offensive rebound percentage for Oklahoma sits at just 23.3 percent (ranked 311th).

This content was originally published here.