Tuesday, January 3 2023

Posted by Mandee on January 2nd, 2023

18 responses

Back Squat Build-up E3MOM

10 - 8 - 6 - 4 - 2

For Time: (23min cap)
200 Double Unders or 60 Box Jumps or 800m Run

50 Kettlebell Goblet Squats
150 Double Unders or 40 Box Jumps or 600m Run

40 Kettlebell Goblet Squats
100 Double Unders or 30 Box Jumps or 400m Run

30 Kettlebell Goblet Squats
50 Double Unders or 20 Box Jumps or 200m Run

20 Kettlebell Goblet Squats
25 Double Unders or 10 Box Jumps or 100m Run

10 Kettlebell Goblet Squats

Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs

Box Heights = 24/20” MRX 20/18”

Squat & Pistol Development

15 Cossack Squats Alternating Legs

15 Pistols Each Leg or Progressions

15 Goblet Reverse Lunges (alt legs)

15 Pistols Each Leg or Progressions

15 Bulgarian Split Squats (each leg)

18 responses to "Tuesday, January 3 2023"

Nathaniel says:

January 2, 2023 at 2:30 pm

I see you hiding in the shadows Rhae. She’s been nothing but a Rhae of light since joining. Rhae is always polite and kind before and after she attacks the WOD of the day. She’s been a model in practicing form and technique before she adds the intensity. Rhae is coachable and likable too and it’s always a good day when she makes a class. I know she’s been there for her partner in crime and he’s been there for her too since they started CrossFit. It’s been awesome to watch and been very impressive to see the consistency and effort. Stay with it young stud 😊

Mandee says:

January 2, 2023 at 2:31 pm

Heck yeah! Rhae locked and loaded, looking strong and working hard! This lady is as pleasant as can be and has been steadfast and positive since joining us at CFHSV. She’s kind, easy to talk to, and always friendly. She’s stayed focused on form and technique since day one, always receptive to coaching and training smart. She’s already made big gains and I’ve got no doubt she’ll continue to with her positive attitude and consistency. Keep it up, Rhae! 😄

Bo says:

January 3, 2023 at 3:57 am

A: 135-225
B: 21:23 rx (run)

Rhae says:

January 3, 2023 at 4:10 am

Y’all are great! Thank you so much for all of the encouragement. I’m so thankful Jim finally talked me into joining Crossfit Huntsville. I was intimidated to go, but quickly realized how encouraging and eager to help everyone is. I have been able to go at my own pace and see more gains than I possibly ever have! I’m also impressed you spelled my name correctly! I recommend Crossfit Huntsville all the time!. 😊

CJ says:

January 3, 2023 at 5:47 am

185(10)-215(8)-245(6)-275(2)-305(2)
21:49 rx+ (double unders)

Dukestartsdietthursdayatnoon says:

January 3, 2023 at 6:30 am

Finished 30 goblet squats alternated du and run. Rx+

Nathaniel says:

January 3, 2023 at 6:52 am

A. 215(10) - 235(8) - 250(6) - 270(4) - 300(2)

B. 18:16 rx+ with DUs

Bradley says:

January 3, 2023 at 7:45 am

Rhae with the beautiful lockout overhead. She has been working hard and it’s showing off!!

225(10)-275(8)-300(6)-325(4)-355(2)

17:59 Rx+ DUs

Misty says:

January 3, 2023 at 9:33 am

Rhae! Looking picture perfect in that overhead position! Rhae has already made some big gains in a short period of time. She’s consistent with her training and it shows. She is always kind and is extremely coachable. Love that both Rhae and Jim found us and show up and throw down together every week!

Mandee says:

January 3, 2023 at 10:41 am

A. Front Squats: 115(10) - 135(8) - 155(6) - 175(4)
B. 17:22 RX+ double unders

Josh Kennedy says:

January 3, 2023 at 11:56 am

A: 185-205-225-245-275
B: 22:40 Rx, run
C: complete

Alex says:

January 3, 2023 at 12:04 pm

275(10)-295(8)-315(6)-345(4)-385(2)
21:13 Rx+ (DUs)

Bailey says:

January 3, 2023 at 12:07 pm

A. 205(10)-225(8)-245(6)-260(4)-290(2)
B. 13:06 RX+ (double unders)

Rhae with a Beautiful lock out! I’m so glad she joined the gym, she is always so sweet and kind whenever she is around. Keep it up!