Wednesday, March 29 2023

Posted by Mandee on March 29th, 2023

15 responses

Pause Strict Press E3MOM

5 x 5 @ 50-80%

(3sec pause at Top/Lockout)

21-15-9 reps For Time: (11min cap)

Shoulder to Overhead

Box Jump Overs

Barbell = 135/95 RX+165/115 MRX 95/65lbs

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

Handstand Walk & Overhead Development

10 Handstand Shoulder Taps Facing Wall
2 sets Handstand Walk 50’ (progressions etc.)

20 Band Pull-Aparts
20 GHD Sit-ups
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible
20 Hip Extensions

15 responses to "Wednesday, March 29 2023"

Mandee says:

March 28, 2023 at 9:07 pm

Dang, look at you, Rhae! This lady has been killing it in the gym and it shows in more ways than one. She’s made gains in strength, confidence, endurance, and skill. She’s kept it light, tight and right since the beginning, and now she’s building on that foundation and showing out daily. She’s super kind and pleasant, and she and Jim are both awesome individuals who make a great pair. Super proud of all your hard work, Rhae! Keep it up! 😊

Nathaniel says:

March 28, 2023 at 9:11 pm

Rhae with a nice stride, speed, and determination! Rhae is all about consistency and that has paid off big time. She’s smooth and consistent in everything she does and that’s tough to do. Rhae is quiet and polite but she’s not so nice when it’s go time…she goes hard from start to finish and it’s impressive! Always enjoy seeing Rhae walk through the door with her positive attitude, smile, and a friendly hello before she puts in work. Lookin good Rhae! 😊

Hal says:

March 29, 2023 at 7:22 am

A. 95 - 105 - 115 - 125 - 125
B. 7:24 scaled life (strict press & ski erg cals)
C. Stretching

Jim Holtkamp says:

March 29, 2023 at 7:27 am

Lookin’ 💪 Rhae ! 😉

Bo says:

March 29, 2023 at 7:53 am

A: 75, 85, 85, 95, 95
B: 8:44 rx

Bradley says:

March 29, 2023 at 8:33 am

3:43 Rx (open standard BJO)

Tyler Canoles says:

March 29, 2023 at 8:39 am

a. 75-85-85-95-105
b. 6:19 RX minus 1:23 bathroom break in the middle.

Josh Kennedy says:

March 29, 2023 at 11:28 am

A: 115-115-120-120
B: 6:37 MRx, knees and hip flexors not feeling it at 0500 today!
C: Complete
D: 20min assault runner

Misty says:

March 29, 2023 at 12:58 pm

Rhae! What an awesome picture! Looking STRONG and determined while hitting the pavement! Rhae is always so kind and has been putting in work since the day she walked into the gym. She is coachable and has been working hard to lay a strong foundation. I'm lucky enough to get to work with her girls down as CrossFit Kids. It's so awesome to see the whole family making health and fitness a priority! Awesome family full of athletes!