Monday, December 18 2017

Posted by Mandee on December 17th, 2017

22 responses

In 15 Minutes establish a 1 RM weighted Pull-up (chin over bar) and a 1RM weighted Dip. or Work on Strict Pull-up and Strict Dips or Kipping if no weighted pull-ups or dips 100 Reps For Time of: -Thrusters 95/65lbs RX+ 115/75 MRX 75/55 Catch Every time you set the bar down, complete 10 Pull-Ups RX+ 10 C2B *Cannot rest bar on back, can only rest in front rack or locked out overhead* Core Development -30 Hip Extensions -30 Evil Wheels -2 x Max Handstand Hold (facing wall on one, and facing away on other)

22 responses to "Monday, December 18 2017"

Mandee says:

December 17, 2017 at 1:43 pm

Oh yeah! Emily is a seasoned CrossFitter who has been putting in the work for years! She’s always kind and encouraging to others and is always working hard! Keep it up stud! ?

Matt says:

December 17, 2017 at 2:52 pm

Bad to the bone!

Nathaniel says:

December 17, 2017 at 3:33 pm

Emily N is a gentle soul that crushes WODs with a dedicated pursuit of longevity in fitness and health. She's a treat to have in class and can CrossFit anything. Emily makes our day at CFHSV ?

Rest it on your back! says:

December 17, 2017 at 3:38 pm

That promises to be a suck-festivus!

BP says:

December 18, 2017 at 1:41 am

70# Pull Up
53# bar dip
13:28 rx
25/18/15/13/10/11/8

Josh Kennedy says:

December 18, 2017 at 2:17 am

A: 35# DB for pull-up and bar dip. First time weighted anything in over a year and well before the shoulder surgery, so pleasantly surprised by these.
B: 18:25 scaled. 95# thrusters, sub’ed 5 strict pull-ups as penalty. Did it in 10 rounds of 10 reps, so got in 50 strict pull-ups as well.
C: Complete, 1min each for HS holds, that sucked

Courtney Shoemaker says:

December 18, 2017 at 2:24 am

Emily, when you come through the door you give it your all, every time. You're an awesome partner, a strong lady, and one of the sweetest people I know.

CJ VK says:

December 18, 2017 at 4:15 am

A. 75# pullup 50# ring dip
B. 15:34 Rx
(25-15-15-15-10-10-10)

Justin says:

December 18, 2017 at 5:14 am

70 pullups/150 ring dip
14:42 rx+

Clair Lee says:

December 18, 2017 at 5:34 am

A.49# pullup/15# bar dip(Totally forgot about the bar dip till last 30 sec):-(
B. 16:12Rx
Thanks for great coaching and the push this morning!

Michael Little says:

December 18, 2017 at 6:51 am

95/25

19:45 Rx+

Yes, I wore those socks with those shorts says:

December 18, 2017 at 8:49 am

You guys are too sweet. I'll need that motivation to make it through those thrusters ?. But you forgot to mention my dedication to Reese's Cups, wine, and banded pull-ups. Grade A commitment.

John Hand says:

December 18, 2017 at 9:39 am

Open Gym:
A. 72/72
B. 14:09 Rx+

John Hand says:

December 18, 2017 at 9:40 am

Thats a winning Trio!

Jamie Cherrypicker says:

December 18, 2017 at 10:02 am

The bars and wallballs usually try to hide from Emily because she's a beast!

MH says:

December 18, 2017 at 10:38 am

42.2 / 55
12:31 RX+
Loved this workout!

"I'm just not that good at double-unders." says:

December 18, 2017 at 11:42 am

A. 20 pounds on pull-up(PR)
98 pounds on ring dip (PR)

B. 92 RX @ cutoff; thanks to Dave and Carolyn for pushing me to finish.

C. Completed

It was awesome to have Coach Misty helping out with class today. Some folks just seem to make a good coach and I think she is one of them.