Tuesday, April 10 2018

Posted by Mandee on April 9th, 2018

19 responses

Power Snatch - Overhead Squat - Squat Snatch Build Up E2MOM 3 PS - 3 OHS - 3 SS 2 PS - 2 OHS - 2 SS 1 PS - 1 OHS - 1 SS For Time: Run 200m or Assault Bike 0.5km 10 Squat Snatch 95/65 RX+ 115/75 MRX 75/55 Run 400m or Assault Bike 1km 15 Overhead Squats Run 800 or Assault Bike 2km 20 Power Snatch Core & Flexibility Training 50 Hip Extensions for time MRX 30 2min High Plank Hold 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x10sec Back Bridge/Arch

19 responses to "Tuesday, April 10 2018"

Nathaniel says:

April 9, 2018 at 4:06 pm

Lace in your face!! Ha! Lacey whippin' that rope like a smooth CrossFitter. Lacey has been consistent in her growth and gains while being an encouragement to her fellow classmates. Keep it up Lace! ?

Mandee says:

April 9, 2018 at 4:17 pm

Oh yeah! Lacey has been committed since day one, and her hard work certainly shows. This lady is focused and determined but always kind and friendly to those around her. You rock Lacey, keep it up! ?

Marisa says:

April 9, 2018 at 6:42 pm

My strong boo! So fierce and beautiful ❤️

BP says:

April 10, 2018 at 2:57 am

95-95-95
125-125-125
165-205-165

9:28 RX Bike

Justin says:

April 10, 2018 at 3:10 am

95-115-135
8:39 rx bike

Bradley says:

April 10, 2018 at 3:20 am

Oh yeah! That’s one hard working lady. Keep it up Lacey!

MH says:

April 10, 2018 at 3:20 am

A. Training
B. 8:54 RX+ bike
Thanks for a great class and coaching tips mandee and Dustin

CJ VK says:

April 10, 2018 at 4:39 am

PS: 95 - 125 - 155
OHS:105 - 135 - 165
SS: 115 - 145 - 175

8:36 Rx ?

DUKE says:

April 10, 2018 at 7:02 am

10:31 RX+ ??‍♂️
Rested 10:00
Then did chest pump by DB
Not for time
Accessory work complete.

Misty says:

April 10, 2018 at 8:16 am

Lacey! Showin’ that rope who’s boss! This lady gets stronger every single day... that dedication sure is paying off! Keep going hard!!

Matt says:

April 10, 2018 at 8:27 am

A: 165; 165; 165
B: 12:13 RX
C: Completed

Heath sharp says:

April 10, 2018 at 10:43 am

155; 185; 225

9:12 rx+

Josh Kennedy says:

April 10, 2018 at 10:55 am

A1: 135-135-115
A2: 145-145-125
A3: 145-155(x)-145-145

B: 11:54 Rx run. heckuva nice day to be running
C: Complete

CoachDB says:

April 10, 2018 at 11:48 am

Lacey is light on her feet, making jump rope look like a treat! Great job
Get you some of that Chest Pump, Super DUKE
WOD MOD (ribs are tweaked a little)
Back Squat 3=95 3=115 3=135 3=165 3=185
WOD = Aslt Bike 0.5km – 20 DB Power Snatch 50lbs – Row 400 – 15 KB Goblet Squats 70lbs – Row 400m – Aslt Bike 1km – 20 KBS 70lbs
Time = 10:20
Ribs couldn’t hang with Hip Ext or GHD, so did 200m Farmers Carry 2x24kgs

Nathaniel says:

April 10, 2018 at 12:21 pm

AM Open Gym - Sunday's WOD - Chest Pump by DB :

8:54 rx

Michael Little says:

April 10, 2018 at 12:29 pm

195 across // 9:04 Rx+

Mandee says:

April 10, 2018 at 2:40 pm

AM Open Gym:
Chest Pump: 10:24 (tied PR)
————————————
1130 Class:
A. Training on snatches; OHS 125(3) - 145(2) - 165(1)
B. 10:41 RX+ bike
C. Complete

Jeremy M. says:

April 10, 2018 at 3:13 pm

6:15pm Class:
A1: PS - 115(3)-155(2)-175(1)
A2: OHS - 115(3)-155(2)-175(1)
A3: SS - 115(3)-155(2)-180(1)
B: 8:29, RX w/bike
C: 5 sets of 10xghds + 10xhipextension
- Awesome class N8/Daniel/Bradley!!!
Lacy!! She’s such a phenomenal athlete and a wonderful friend! So sweet!! Keep up all the hard work!!

Bradley says:

April 10, 2018 at 4:39 pm

AM Open Gym - “Chest Pump”

8:56 Rx PR

Then, 11:30 class

A1. 155-185-165
A2. 175-200-185
A3. 200(Power PR)-225-190

All 3s and 2s were TnG.

B. 10:57 Rx+ with Bike

Tuesday, April 10 2018

19 responses to "Tuesday, April 10 2018"

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