Monday, November 7 2022

Posted by Mandee on November 6th, 2022

20 responses

Bench Press E3MOM

5 sets x 5 reps

5 Rounds For Time: (22min cap)

200m Run / Row or 0.5k Bike

10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)
10 Left Arm Dumbbell Box Step-ups
10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)
10 Right Arm Dumbbell Box Step-ups

Box Heights = 24/20” RX+ 30/24” MRX 20/18”

Dumbbells = 50/35 RX+ 65 - 70 - 75 / 45 - 50 - 55 MRX 35/20lbs

Core & Chest Development

25 Bar or Ring Dips
25 Dumbbell/Kettlebell Bench Press
25 Reverse Rower Tucks
25 Band Pull Aparts Across Chest

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FREE Nutrition Class

Saturday, November 19th @ 10AM

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20 responses to "Monday, November 7 2022"

Nathaniel says:

November 6, 2022 at 1:47 pm

I see ya Bekah! This young lady is strong! She’s light hearted and easy but when she sees something she wants she gets a different look. She’s all over the leaderboard with big lifts and could have more if she wanted. Bekah always has her bestie by her side and it’s a beautiful thing cause it’s her mom. Bekah can stand alone and shine or partner up for a local CrossFit throw down and have a blast too. Bekah has great balance with family, fitness, work, and fun. I always enjoy joking, chatting, and coaching with her. Always been a big fan of Bekah and her family 😊

Mandee says:

November 6, 2022 at 1:52 pm

Gracious take a look at that stud! Bekah is a real deal athlete and she shows off and shows out anytime she’s in the mood. She’s full of power and strength, and she moves big weight easily with great form. She’s got skills too and always impresses no matter what the WOD. She’s got more natural ability than most, but she’s got a great balance of a competitive spirit and a laid back attitude. She trains hard but smart, she’s pretty quiet but quick witted, and she’s got a kind and compassionate spirit. You rock, Bekah! Keep being you 😊

Eric says:

November 6, 2022 at 1:54 pm

What. A. Babe.

Eugene M says:

November 7, 2022 at 12:57 am

A) 205-205-210-210-215
B) 17:48 Rx 🏃‍♂️

Hal says:

November 7, 2022 at 1:06 am

A. 205 across

B. 19:06 rx 🏃‍♂️

BP says:

November 7, 2022 at 1:25 am

225-235-245-255-255
4+35 scaled

Bo says:

November 7, 2022 at 1:32 am

16:26 rx

Bradley says:

November 7, 2022 at 3:45 am

Bekah is so strong and a natural athlete! Keep working hard stud.

195, then 215 across
15:36 Rx run

CJ VK says:

November 7, 2022 at 5:23 am

185-190-195-200-215
16:10 rx run

Duke says:

November 7, 2022 at 5:45 am

185-190-195-200-215
20:13 rx

Clair says:

November 7, 2022 at 5:52 am

65-65-70-75-80
21:48 rxd run
Thanks Nathaniel and Misty for the push to finish!

Jason Morgan says:

November 7, 2022 at 9:33 am

A. 135-155-185-185-185
B. 18:13 Rx Run

Nathaniel says:

November 7, 2022 at 10:17 am

A. Substituted bench press for push press

B. 12:55 rx

Harris Baker says:

November 7, 2022 at 11:26 am

A. 245 across

B. 14:02 RX ( RUN )

Lupo says:

November 7, 2022 at 11:44 am

Strong and as nice as they come, leaderboard Bekah!

165-175-175-175-175
14:48 rx (run)

Alex says:

November 7, 2022 at 12:25 pm

205-205-210-210-210
15:02 (run) w/70lb DB

Misty says:

November 7, 2022 at 12:55 pm

Bekah! Showing off in the bottom of that overhead squat! This girl is just strong! Period. I honestly don’t know if she even knows how strong she is! She always walks in the gym with a fun/carefree attitude and then she lifts big… every single day. It’s always fun to watch her team up with her mom from time to time as well! Keep it up, Bekah!

JJ Millich says:

November 7, 2022 at 3:10 pm

A: 205(5)x5
B: 13:19, RX (run)

Mandee says:

November 7, 2022 at 3:22 pm

13:43 RX run

Bailey says:

November 8, 2022 at 1:55 am

A. 145 across
B. 18:17 rx with #45

Monday, November 7 2022

20 responses to "Monday, November 7 2022"

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