Tuesday, August 15 2023

Posted by Mandee on August 15th, 2023

21 responses

Front Rack Lunge (forward/alt legs) Build Up E2MOM

12 - 10 - 8 - 6 - 4 - 2

“Quick Decisions" by DB

13min AMRAP:

3 Muscle-Us / 6 Chest to Bar Pull-Ups / 9 Pull-ups / 12 Ring Rows
6 Overhead Lunges / 12 Front Rack Lunges / 24 BodyWeight Lunges

12 Box Jump Overs / 48 Double Unders
**Athletes can change decisions each round**

Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs

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

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

21 responses to "Tuesday, August 15 2023"

Champ says:

August 15, 2023 at 11:36 am

115(12)-145(10)-170(8)-190(6)-210(4)-240(1)

6+3 rx+ (RMU, OH, DUs)

Nathaniel says:

August 14, 2023 at 8:35 pm

I love this…Tina is as solid as they come. Tina is part of the dedicated 6:15 class that shuts the gym down with their performance each evening. She’s surrounded by family and friends while she earns and maintains those CrossFit stripes. She’s full of fire, wit, and love and she spreads it evenly. Always enjoy seeing Tina and proud of her for being dedicated to her health and fitness. Keep showin the family how it’s done 😊

Hal says:

August 15, 2023 at 7:08 am

A. Training
B. 😀 (6 c2b, 12 cal 🚴‍♂️)
C. Mostly complete

Bo says:

August 15, 2023 at 7:49 am

A: 195
B: 4+9 (BMU, OH, box jumps)

Eugene M says:

August 15, 2023 at 9:38 am

A) 75(12)-95(10)-145(8)-175(6)-225(4)-255 & 285(2)
B) 5+8 Rx+
[RMU/OH/DU, C2B/FR/DU, RMU/OH/DU, C2B/FR/BJO, RMU/OH/DU, BMU/OH]

Kathy S. says:

August 15, 2023 at 10:05 am

My friend Tina--studiously calculating her amazing WOD results! Great picture of a great person.

Duke says:

August 15, 2023 at 11:57 am

185
5+10
Bar. Oh lunge@95. Du

Sean Don says:

August 15, 2023 at 1:11 pm

135(12)-165(10)-185(8)-205(6)-235(4)-275(2)

8+6 Rx+
3 RMU - 6 OH lunge - 48 DU

Bailey says:

August 15, 2023 at 1:28 pm

A. 115-135-155-175-185-200
B. 7+3 RX+ (RMU&BMU/ OH lunges/ DU)

Daniel N says:

August 15, 2023 at 2:22 pm

A. 225
B. 6 Rx (RMU, OH Lunge, DUs/BJOs)

Nathaniel says:

August 15, 2023 at 2:27 pm

A. 240

B. 7 + 3 rx+

-3 ring MUs
-6 OH lunges @115
-48 double unders

Jason Morgan says:

August 15, 2023 at 2:33 pm

A. 95-115-125-135-185-190
B. 5+6 (RR, BW Lunges, DU’s)

Bradley says:

August 15, 2023 at 5:19 pm

115-135-155-175-195-205

8+1 Rx+ (RMU,OH,DUs)

Alex says:

August 15, 2023 at 5:39 pm

135(12)-205(10)-235(8)-265(6)-285(4)-305(2)
8+11 Rx+ (RMU / OH Lunges / DUs)

Lupo says:

August 15, 2023 at 6:05 pm

135(12) - 155(10) - 175(8) - 195(6) - 225(4) - 245(2)

6+7 RX+ (rmu, ohl, dubs)

Misty says:

August 15, 2023 at 7:12 pm

Tina taking notes after a tough WOD! This is how it’s done… Tina’s been around long enough to know how to record her successes and celebrate the wins. At the end of the day the only person you need to prove yourself to is YOU! Tina is simply one of the best. She’s a 6:15 regular and gets stronger/smarter year after year. Love ending the day with both Tina and Chris… I can’t think of a better couple to have date night with!

Madison says:

August 15, 2023 at 7:51 pm

A. 105-125-145-160-185-205
B. 5+2 Rx+ (RMU, OHL, BJO)

Justin says:

August 15, 2023 at 8:04 pm

75-95-125-155-165-185
4+25 rx bar mu/bw lunges/box jump overs

Harris Baker says:

August 15, 2023 at 8:20 pm

155(12) - 195 (10) - 235(8)
265(6) - 295(2) - 305(2)

8+5 RX+
RMU, OHL(115), BJO(30”)

Mandee says:

August 15, 2023 at 9:42 pm

Another WOD in the books for Tina! This lady is as lovely as they come and it’s always a joy to see her walk through the doors. She’s become an ole’ pro after years of putting in the work, and she continues to challenge herself and push her limits, all the while maintaining a strong commitment to form and technique. She’s got a wonderful family, many of whom we are lucky to also have at CFHSV. Tina is kind, thoughtful, friendly and fun. Love knowing her and being a part of her fitness journey!

A. 65(12) - 85(10) - 115(8) - 135(6) - 155(4) - 175(2)
B. 7+9 RX ring MU, BW lunges, DUs

Megan Whitman says:

August 15, 2023 at 9:55 pm

Great picture of Tina! 🙂

Tuesday, August 15 2023

21 responses to "Tuesday, August 15 2023"

Leave a Reply