Monday, January 20 2020

Posted by Mandee on January 19th, 2020

15 responses

"The MLK Muscle-Up Mile " by DB

For Time:

805meter Row

Then
10 - 8 - 6 - 4 - 2 - 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups

20 - 18 - 16 - 14 - 12 - 10 WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9' (i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs......10WBs & 1 MU.)

Then
804meter Row

Core Development
2 Rounds/Sets NOT for Time:

30sec L-Sit on Floor, Rings or Parallettes

15 Hip Extensions
15 Right Side WallBall Throws to Wall
15 Left Side WallBall Throws to Wall

15 GHD Sit-ups or Ab-mat Anchored

15 responses to "Monday, January 20 2020"

Lindsey W says:

January 19, 2020 at 1:03 pm

Betsy, why we looking so miserable!? ?

Wendy Pearson says:

January 19, 2020 at 1:43 pm

Proof that those 9:15ers do more than just talk & cause trouble ??? Looking good ladies! ?

Nathaniel says:

January 19, 2020 at 2:02 pm

9:15 likes to joke around but ain’t nothin funny when they start the WOD. Here’s two examples of some funny and bad to the bone ladies! Betsy and Lindsey bring sweat, grit, and fun 5 days a week! Way to represent you two!

Mandee says:

January 19, 2020 at 3:10 pm

Cool shot of two awesome women who are not only CrossFit studs but also fun, funny and lovely women! Betsy and Lindsey rock! Keep it up, you two! ?

Katie A says:

January 19, 2020 at 4:05 pm

Lindsey it's probably because Betsy's slow partner wouldn't get off the dang rower! Ha! Love you two ladies!!!

Fleming says:

January 19, 2020 at 5:41 pm

Hey girls! Looking good you two beasts! Two awesome moms and friends!

CJ VK says:

January 20, 2020 at 6:22 am

These two are something else. ?‍♀️

19:40 rx

Matt says:

January 20, 2020 at 6:32 am

34:11 RX , 1st time I ever finished this workout. CrossFit is still working. Great coaching Misty. I appreciate my classmates at the 11:30am class for the push at the end. #ttptb

Mandee says:

January 20, 2020 at 6:52 am

Last day at CF Minerstown:
3 Rounds, For total reps:
1:30 burpees
1:30 KBS 24/16
1:30 sit-ups
1:30 walking lunges
1:30 row for calories
1:30 box jumps 24/20”
No rest
Me: 618 RX
Nate: 570 RX

JJ Millich says:

January 20, 2020 at 7:09 am

CFHsv workout from Sunday (1/19/2020):
A: Annie Addicted to Kettlebells 2/Finisher -
11:06/1:15, both RX
B: E2MOM, Goblet Squats - 24kg(20)x5sets
C: Push-ups/Sit-ups: 40/40-30/30-20/20

Dukabeenmissinthestearns says:

January 20, 2020 at 9:06 am

19:26 rx
Two sweet ladies
One makes a mean slim n trim strawberry flavored

Misty says:

January 20, 2020 at 9:09 am

Betsy and Lindsey! Looking determined and demonstrating the perfect KB front rack standard! Always killing it and having fun at the same time. Y’all rock!

Bradley says:

January 20, 2020 at 1:12 pm

16:26 Rx

MH says:

January 20, 2020 at 1:23 pm

16:14 RX

WHO KNOWS WHAT I SAID says:

January 22, 2020 at 8:17 am

Can we get an automated RIG warmer? The bar is cold.

23:18 Scaled Burpee Chin over Bar.

Monday, January 20 2020

15 responses to "Monday, January 20 2020"

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