Monday, December 4 2023

Posted by Mandee on December 4th, 2023

21 responses

Tempo Deadlifts E3MOM

5 Sets x 3-6 Reps @ 50-75%

*1 second explode up - 2 second hold/isometric squeeze - 3 seconds down - 2 second reset!

2min AMRAP:

13 Deadlifts 255/175 RX+ 315/215 MRX 185/115

Max Over the Bar Burpees

Rest 2 min

2min AMRAP:

100 Double Unders or Barbell Mogul Jumps

Max Deadlifts

Rest 2 min

2min AMRAP:

13 Deadlifts

Max Over the Bar Burpees

Rest 2 min

2min AMRAP:

100 Double Unders or Barbell Mogul Jumps

Max Deadlifts

UnBroken/Straight Through Challenge

1 min High Plank Hold 1 Push-Up every 10 seconds

13 Wallball Sit-Up to Press

1 min Hollow Hold

13 Push-Ups with feet on Wallball

1 min Low Plank Hold

13 Evil Wheels

21 responses to "Monday, December 4 2023"

Nathaniel says:

December 3, 2023 at 8:25 pm

Superwoman! Kim G in the zone on that bike of pain. Kim has fight and discipline and she does it with a smile and a laugh. Kim has been with us for many years now and she’s got the strength, skill, and stamina to show for it. She’s been as consistent as anyone and fearless along the way. Kim is a friend to many at CFHSV and shes always fun to have in class. Proud to have Kim rep CFHSV in our swag, as CrossFitter, and mostly as a person. She’s the real deal 😊

Eugene M says:

December 4, 2023 at 7:21 am

A) 185(4)-205(4)-205(4)-205(4)
B) 56 Rx DUs (20, 15, 13, 8)

Hal says:

December 4, 2023 at 7:28 am

A. 225(6) across
B. 34 rx (DUs)
C. Complete

Regina says:

December 4, 2023 at 7:58 am

Kim G breezing through that bike portion with ease - she's a great person to be in class with because during that hour, she will push you, pray for you, and encourage you, all while making you laugh the whole time. It's always great to see her slipping through the door at 5 minutes past the hour 😁💛

3@145# across
34 scaled to 115#

Bo says:

December 4, 2023 at 8:01 am

A: 135, 185, 185, 185, 225
B: 62 rx (mogul)

steve price says:

December 4, 2023 at 8:03 am

A. 225-225-275-275-315

B. 44 Rx weight, scaled to single unders

Jason Morgan says:

December 4, 2023 at 9:03 am

A. 245 (3 reps across)
B. 69 Rx | 25-10-23-11 |

Champ says:

December 4, 2023 at 11:45 am

225(3) across
73 rx dubs (28-13-22-20)

Bailey says:

December 4, 2023 at 12:00 pm

A. 215x5 across
B. 106 RX+ (36-19-30-21)

champ wore out says:

December 4, 2023 at 12:19 pm

(28-13-22-10)*

Duke says:

December 4, 2023 at 12:42 pm

5x5@315-315-325-335-345
Redid last Mondays wod
7+15 rx row
5 reps better

Madison says:

December 4, 2023 at 1:39 pm

A. 5x3@305 across
B. 76 Rx+ (26-16-18-16)

Nathaniel says:

December 4, 2023 at 4:53 pm

A. 5 x 5 across @205

B. 80 reps rx ( double unders )

Christian says:

December 4, 2023 at 5:24 pm

185 5x5

89 rx+
40-12-25-12

Misty says:

December 4, 2023 at 6:39 pm

Kim! What an awesome picture! This woman is tough! She is strong in so many ways and she’s not afraid to tackle any WOD thrown at her. Kim has an awesome group of friends that she surrounds herself with and they are always full of fun and laughs every time they walk through the door. Kim has a solid CF foundation and just keeps getting stronger every single day. She’s an awesome athlete and an awesome person. She also keeps up with all the latest gear so I must say she wins the CFHSV award for the best dressed!

Misty says:

December 4, 2023 at 6:40 pm

A. 5 x 3 @ 175
B. 59 rx

Mandee says:

December 4, 2023 at 6:43 pm

Kim G cruising on that bike, wind in her hair and working hard! This lady is one of a kind in so many ways, and she brings a smile to my face every time she walks through the door. Shes been shoeing up consistently for years, and her attitude, effort, character and kindness have been every bit as consistent as her training. Kim has lots of friends and always has a buddy no matter what time of day she shows up, and she is always friendly and welcoming to everyone. Nothing but love for you, Kim! Keep showing up and showing out!

A. 205 for 3 reps across
B. 115 RX double unders

Millich says:

December 4, 2023 at 7:09 pm

Yesterday’s Workout (Barbara) -
Time = 17:44, RX
Splits - 2:53/2:56/3:14/4:16/4:25

Lupo says:

December 4, 2023 at 10:10 pm

205 across 5×3

62 rx dubs (27-6-22-7)

Sean Don says:

December 5, 2023 at 5:37 am

94 Rx+

Todd says:

December 5, 2023 at 5:29 pm

A. 225 (5) across
B. 52 Rx (moguls)

Monday, December 4 2023

21 responses to "Monday, December 4 2023"

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