Monday, June 26 2023

Posted by Mandee on June 26th, 2023

24 responses

Overhead Squat Build Up E3MOM

5 x 5

“An AMRAP Chipper" by DB

3min AMRAP:

12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

6 Wallball Sit-Ups

Rest 2min

3min AMRAP:

6 Overhead Squats 115/75 MRX 75/55

12 Pull-Ups MRX Ring Rows

Rest 2min

3min AMRAP:

12 Hang Power Cleans
12 Hand Release Push-ups

Rest 2min

3min AMRAP

6 Sumo Deadlift High Pulls
6 Front Squats

Squat & Core Development

10 Kang Squats Barbell

15 Evil Wheels
20 Butterfly Ab-Mat Sit-Ups

10 Pistols (each leg)

15 V-Ups
20 KB/DB Overhead Lunges (alt legs)

24 responses to "Monday, June 26 2023"

Nathaniel says:

June 25, 2023 at 8:07 pm

Go head Trac! She’s always the model of the day. Tracy has been CrossFitting longer than most and it’s been her lifestyle the whole time. She’s consistent, she’s smart in her training day to day, and she’s well rounded in skill, strength, and conditioning. Tracy holds it down and in and out of the gym. She’s a friend to too many to count and I’m lucky to be one of them. Keep climbing homegirl…never stop 😊

Abby says:

June 25, 2023 at 8:18 pm

That’s my girl!!! Thankful to have her as a friend and role model! Way to climb that rope Trace!

Maggie futch says:

June 25, 2023 at 8:32 pm

Look at you, friend! There’s nothing you can’t do. Keep being amazing! ❤️

Mandee says:

June 25, 2023 at 8:37 pm

There she is! Tracy showing out like the total pro that she is, working hard and looking good in the process. This lady is strong, motivated, ambitious and smart. She knows how to work, but she also knows how to balance smart training with intensity. She’s also the most loyal, loving, kind and caring friend you could ever hope for. She makes everyone feel special and is full of life, personality and fun. Everyone loves Trace and rightfully so! Keep killing it, friend! 💜

Fleming says:

June 25, 2023 at 8:43 pm

There’s a reason she’s on that back wall at the gym! She’s a bada$$!! Always glad when she can join us at 9! Go Tracy!

Jamie Cherrypicker says:

June 25, 2023 at 10:00 pm

My friend doing what she does! Being a BAMF.

Misty says:

June 25, 2023 at 10:22 pm

Tracy! Eyes are on the prize and she’s been climbing that rope for years! This woman is relentless and because of that, she is a well rounded athlete. She does things right both in and out of the gym. She is kind to everyone and always encourages those around her. She is as loyal as they come and I am lucky enough to call her my friend!

Mel VK says:

June 26, 2023 at 6:12 am

😍🩷

Hal says:

June 26, 2023 at 7:43 am

The Man Who Sold The World by Nirvana
A. 115-125-135-145(x)-155(x) (Champ said no more “👎” emojis)
B. 4 / 2+5 / 2+16 / 3+6 rx
C. Complete

Tyler Canoles says:

June 26, 2023 at 8:13 am

A: 115-125-135-145-155-165

B: 4+5, 2+3, 2+6, 2+8

Bo says:

June 26, 2023 at 8:48 am

A: 75-95-115-135-x
B: 4, 1+6, 2+18, 2+4 rx

Regina says:

June 26, 2023 at 9:16 am

Tracy is awesome 💕

50-55-60-65-70
2+16, 2, 2, 2+2 Rx except scaled OHS to 65#

Champ says:

June 26, 2023 at 11:29 am

Champ love Trace

135-165-190-215
4+4 3+3 2+13 3+1

Kayla Mathews says:

June 26, 2023 at 11:55 am

One of the few people I know who can workout and look good doing it. The positivity this woman brings into a room is also admirable. I feel thankful just to know her. Keep being you Tracy!

Bradley says:

June 26, 2023 at 12:04 pm

Love me some Tracy! One awesome, hard working lady that I am lucky to call a friend.

Eugene M says:

June 26, 2023 at 12:26 pm

A) 125-145-165-190-210
B) 3+12, 2+6, 2+8, 3+8 Rx

Nathaniel says:

June 26, 2023 at 1:48 pm

Saturdays WOD scaled -

27:05

Bailey says:

June 26, 2023 at 3:03 pm

Tracy is one of a kind and I’m so lucky to know her and be her friend ❤️ don’t ever change trace, you are the best!

A. 175 x 5
B. 4+12 (20# WB)
4+10
3+11
6 all RX