Wednesday, February 22 2023

Posted by Mandee on February 21st, 2023

16 responses

15min Build-up to a 1 RM Shoulder to Overhead

For Time: (12min cap)

100 Double Unders

50 Shoulder to Overhead 75/55 RX+ 95/65 MRX 55/35

75 Double Unders
25 Shoulder to Overhead
50 Double Unders

15 Shoulder to Overhead
25 Doubles

5 Shoulder to Overhead

Handstand & Core Development

4 Wall Walks (with 20sec hold at top)

20 GHD Sit-Ups (with 4sec hold at top)
4 Wall Walks (with 20sec hold at top)

20 Hip Extensions (with 4sec hold at top)

150’ Handstand Walk (accumulate)

16 responses to "Wednesday, February 22 2023"

Jason Morgan says:

February 22, 2023 at 5:49 am

A. 225
B. 9:23 Rx+

Mandee says:

February 21, 2023 at 2:48 pm

Go Hope!! This lady looks as put together in the middle of the WOD as she does when walks out the door every morning. Hope is an awesome person who is genuine, friendly and always kind. She loves to run and has more miles logged than you can count, but she’s also a real deal CrossFitter who works hard at her strength and skills too. I still remember when Kellie first brought her to the old gym and she joined! And so many years later, she’s still rocking every WOD and rolling out the door in those signature pink high heels. We need more Hopes in the world, because this lady is awesome ☺️

Nathaniel says:

February 21, 2023 at 2:50 pm

I see ya Hope! Like a ray of light! Always impressed with Hope’s years of dedication and her sense of fashion. She’s a total rock star in and out of the gym. Hope has been with us for many years and she’s been consistent and it’s been awesome. Hope has a big smile, a great work ethic, she’s kind and polite, and she ain’t scared to attack a WOD on any given day. It’s always a good day when Hope shows up😊

Devonne says:

February 21, 2023 at 4:53 pm

Well, dang Hope!! Keep claiming!!

Hal says:

February 22, 2023 at 1:22 am

A. 135 - 165 - 185 - 205 - 215 - 225

B. 10:10 rx

C. Sorta Complete

Eugene M says:

February 22, 2023 at 1:28 am

A) 280 Pr (split jk)
B) 8:28 Rx+

Bo says:

February 22, 2023 at 3:25 am

A: 205
B: 😀 still working on fixing my DU’s (thanks, Misty)

CJ says:

February 22, 2023 at 5:29 am

Split jerk: 135(3)-165(2)-195(2)-225-255-280-290
8:11 rx+

Nathaniel says:

February 22, 2023 at 9:06 am

A. 235

B. 8:01 rx+

Bailey says:

February 22, 2023 at 11:31 am

A. 225 (PR)
B. 4:57 RX+

Regina says:

February 22, 2023 at 11:39 am

Hope looking strong on that rope! Hope is friendly and always has a smile before class but she's been working hard for years and she's not afraid of any wod thrown her way ☺️

125
11:08 Rx