Monday, December 9 2019

Posted by Mandee on December 8th, 2019

23 responses

5 Minute Build Ups

5min Build Up Shoulder to Overhead
5min Hang Power Clean

5min Build Up DeadLifts

"The Equalizer" by DB

For Time:
18 Deadlifts 175/115 RX+ 205/135 MRX 135/95

9 Hang Power Cleans
6 Shoulder to Overhead
200m Row or Run or 0.5km Assault Bike
12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row or Run or 1km Assault Bike
9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row or Run or 1.5km Assault Bike

*compare to 17 Dec 2018*

Core Development

25 V-ups

25 Hip Extension

25 Hollow Rocks

25 Ball Slams

23 responses to "Monday, December 9 2019"

Wesley Branch says:

December 9, 2019 at 1:10 pm

8:12 Rx
1 minute better compared to last year

Chef Tyler says:

December 8, 2019 at 1:56 pm

Cass has been working her tail off in and out of the gym and it shows. Seeing her growth from a brand new CrossFitter trying to remember the difference between a snatch and a clean (and doing snatches at home with an EZ curl bar lol) to 838th in the world. I couldn’t be more proud of someone. Let’s keep that momentum going ♥️

Chef Tyler says:

December 8, 2019 at 2:02 pm

Dustin your quads are huge

Nathaniel says:

December 8, 2019 at 2:22 pm

Lot of studs in this photo with Cass leading the pack! Cass lifts weight like its second nature. She’s been working hard and it shows in every area of her CrossFit game. Keep slanging those weights!

Mandee says:

December 8, 2019 at 2:38 pm

Such a cool shot of a bunch of studs grinding it out on the bikes and Cass doing what she does best in the front! Cass makes heavy weight look light and high skill movements look easy. Her work over the years as well as her commitment and dedication to her fitness certainly shows and she just keeps getting fitter, faster and stronger. Keep up the hard work, Cass! ?

MH says:

December 9, 2019 at 2:29 am

Love this sweet Strong Friend of mine <3

Melody says:

December 9, 2019 at 2:53 am

Let’s goooo!!! ? keep it up, Cass!

Kim G says:

December 9, 2019 at 3:17 am

12:46 scaled- started at 105 then went to 95 run/run/row

Erin Little says:

December 9, 2019 at 4:39 am

Cass is STRONG, inside and out! ? Love you friend! Not shrimpy at all ?

CJ VK says:

December 9, 2019 at 5:37 am

Cass rollin’.

12:05 rx+

Duke says:

December 9, 2019 at 6:11 am

12:36 rx+
2 seconds slower than last year

Misty says:

December 9, 2019 at 7:11 am

What a pic! Look at all those studs!! Cass doing what she does best and everyone else grinding it out on the bikes! All of these strong athletes are dedicated and bring it every single day... just another day at CFHSV!!

steve price says:

December 9, 2019 at 7:45 am

11:02 Rx

Nathaniel says:

December 9, 2019 at 10:10 am

10:15 rx+

Cassarole says:

December 9, 2019 at 10:47 am

Whoah! This pic is awesome! There is so much i could say about it: i’ve got two of the baddest dudes that are dear friends of mine behind me tearing up the bike. I love ya Paul, and Dustin; ya’ll make training fun. This wod was hspu, deadlifts, and biking for us and i remember it vividly. Those two ladies biking are also two of the coolest members! Love throwing down next to them! I love da gym!

MH says:

December 9, 2019 at 11:37 am

8:35 RX+ row

Fleming Sharp says:

December 9, 2019 at 12:25 pm

Great pic of the awesome Cass!! Looking strong and fierce!

Wesley Branch says:

December 9, 2019 at 1:15 pm

Ran this year and last year

Mandee says:

December 9, 2019 at 2:39 pm

9:41 RX+

Justin says:

December 9, 2019 at 3:30 pm

10:07 rx+ all bike

Mo A says:

December 10, 2019 at 3:10 am

8:19 rx+ run

JJ Millich says:

December 10, 2019 at 6:20 am

A: PJ/HPC/DL - 220/240/300
B: 9:15, RX @185, all bike

Shot Caller says:

December 11, 2019 at 9:16 am

Running Facial Rec on the video of "The Shot" from Huntsville Times Classic Need to confirm that is really Nate. I will update with my findings. Seems a little hairy to me!

Warm-up scaled
A: DL- 275, HPC - 185, PP - 175
B: 10:38, scaled @135, Run - 200M, Bike - 1K, Row 600M

Monday, December 9 2019

23 responses to "Monday, December 9 2019"

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