Tuesday, August 10 2021

Posted by Mandee on August 9th, 2021

15 responses

Sumo-Deadift E2MOM

5 sets x 10 reps @ 50-60%

For Time: (16min cap)
21 Sumo Deadlifts
600m Run/Row or 1.5k Bike
3 Rope Climbs 15' MRX 3x10’ or 2x15

15 Deadlifts

400m Run/Row or 1k Bike
2 Rope Climbs MRX 2x10 or 1x15’

9 Sumo Deadlift High Pull
200m Run/Row or 1k Bike
1 Rope Climb MRX 2x10 or 1x15’

6 Hang Clean

Barbell = 115/75 RX+135/95 MRX 95/65

Core Development

16 Reverse Rower Tucks
16 Banded or Barbell Good Mornings

16 Weighted Sit-Ups
16 Weighted Hip Extensions

15 responses to "Tuesday, August 10 2021"

Nathaniel says:

August 9, 2021 at 4:25 pm

My girl Kecia in total control as she tames that wild rower. Kecia has been such a treat since joining. She’s got a great attitude and shows up regularly ready to throw down. She’s friendly and polite, she works hard to improve, and it’s all done with such a positive spirit and attitude. Glad you joined us Kecia ?

Mandee says:

August 9, 2021 at 4:25 pm

Kecia wearing out that rower, working hard and giving it her all! This lady has been committed since day one and has been consistent and steadfast in her training. She pushed doubt aside and just kept showing up, and she’s made incredible gains that are still piling up daily. She’s sweet and kind, and we love having her at CFHSV. Keep it up, Kecia! ?

Kecia Zogaib says:

August 9, 2021 at 4:35 pm

CrossFit is helping me survive a very hard time in my life. I feel stronger every day, and I will survive. Thank you for all of your support and encouragement. My sister is my hero. And I love CrossFit!!!

Hal says:

August 10, 2021 at 2:10 am

A. 205 across

B. 10:03 rx+ ?‍♂️

C. Complete

Bo says:

August 10, 2021 at 2:40 am

12:21 rx

Kim G says:

August 10, 2021 at 4:45 am

A. 95 across
B. 12:46 rx (run)

LJ Ray says:

August 10, 2021 at 5:09 am

This chick is beautiful and such a hard worker! Every time I see her working out I see her pushing herself. She is consistent and that’s what it takes to see the results we all want to see!! Keep it up Kecia!!

CJ VK says:

August 10, 2021 at 8:13 am

255 across
9:55 rx+ (row)

Great 11:30 class today - thanks, Misty!

Nathaniel says:

August 10, 2021 at 8:36 am

23:45

3 rounds :

- 42 hip extensions for deadlifts
- 600m run and alternated with 1.5k bike
- 18 one arm ring rows

Then -

3 rounds :

- 10 air squats
- 8 box step ups
- 50 plate jumps
- 10 one arm push press
- 10 one arm rope rope pulls ( like ring row )