Monday, January 9 2023

Posted by Mandee on January 8th, 2023

22 responses

Deadlift Build-up E3MOM

10 - 8 - 6 - 4 - 2

For Time Alternating Reps of: (21min cap)

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift 275/185 RX+315/215 MRX 225/135

2 - 4 - 6 - 8 - 10 - 12 - 14 - 16 - 18 - 20

DB Push Press / Shoulder to Overhead 50/35 MRX 35/20

Core Development

20 Weight Plate Ground to Overhead 55/45 45/35 35/25
20 Russian Twists
20 Ball Slams (with slam ball) or 20cal Ski Erg

20 Russian Twists
20 Weight Plate Ground to Overhead 55/45 45/35 35/25

22 responses to "Monday, January 9 2023"

Mandee says:

January 9, 2023 at 12:59 pm

A. 175(10) - 205(8) - 225(6) - 250(4) - 265(2)
B. 10:36 RX+

Mandee says:

January 8, 2023 at 1:27 pm

Karli looking strong and working hard! Karli is as pleasant and friendly as can be, and she’s been that way since day one at CFHSV. She’s laid back and easy going, but she knows how to attack a WOD and fight through the pain. She moves well, is receptive to feedback, and always is up for a challenge. Glad to have you at CFHSV, Karli! Keep it up! 😄

Nathaniel says:

January 8, 2023 at 1:29 pm

Bad ass Karli in the house owning the deadly deadlift! Karli has made a nice comeback to CrossFit and we’re lucky that the comeback started at CFHSV. Karli has been patient and persistent since joining. She shows up regularly and is already getting those gains. She’s been nothing but positive, humble, and hungry. You’re back young lady so keep it up! 😊

Hal says:

January 9, 2023 at 1:20 am

A. 225 - 275 - 315 - 345 - 365

B. 18:08 rx

C. Complete

Josh Kennedy says:

January 9, 2023 at 2:41 am

A: 225-255-275-295-315. Room to spare.
B: 15:52 Mrx scale
C: complete
D: 2mi assault runner in VFF

Clair says:

January 9, 2023 at 3:40 am

A. 105-105-125-135-155
B. 15:46 scaled to MRx

Bo says:

January 9, 2023 at 4:19 am

A: 135-315
B: 7 rounds rx

CJ says:

January 9, 2023 at 5:31 am

225(10)-280(8)-320(6)-350(4)-385(2)
19:23 rx

Duke says:

January 9, 2023 at 5:35 am

230-280-320-350-385
16:13 RX

Nathaniel says:

January 9, 2023 at 5:44 am

A. 235 - 275 - 305 - 335 - 365

B. 16:22 rx

Damian says:

January 9, 2023 at 8:47 am

A. 225, 225, 255, 275
B. 8+1 Rx

Bradley says:

January 9, 2023 at 8:53 am

230(10)-280(8)-320(6)-370(4)-410(2)

10:57 Rx+

Karli looking strong. Keep working hard!

Cherokee says:

January 9, 2023 at 11:29 am

275-315-365-405-455

17:18 275dl 50 db

Jason Morgan says:

January 9, 2023 at 11:43 am

A. 225-275-305-315-345
B. 9+2 Rx

Mac says:

January 9, 2023 at 11:49 am

225-275-315-365-405

12:43 rx

Bailey says:

January 9, 2023 at 12:09 pm

A. 235(10)-265(8)-300(6)-315(4)-335(2)
B. 7:35 RX+

Lupo says:

January 9, 2023 at 12:33 pm

225(10)-255(8)-285(6)-315(4)-345(2)

8+10 rx :(

Harris Baker says:

January 9, 2023 at 12:33 pm

GO DAWGS!!

JJ Millich says:

January 9, 2023 at 1:09 pm

9:26, (275# and 50#DB)
Not sure if RX is one or two DBs. Nonetheless, I only had one 50#DB at the house.

JJ Millich says:

January 9, 2023 at 1:14 pm

…meant that I did single arm DB PP.

Misty Capps says:

January 9, 2023 at 1:18 pm

Karli! Yeah, pick up that bar! Looking focused and STRONG! She hasn’t been at CFHSV for long, but she’s already making big gains. She thinks about her approach to each WOD and then doesn’t hold back. So glad she found us and excited to watch her continue to get stronger and faster as each week passes. Keep it up, Karli!

Freeman says:

January 9, 2023 at 2:59 pm

455(2)

9:58 Rx+

Monday, January 9 2023

22 responses to "Monday, January 9 2023"

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