Wednesday, October 4 2023

Posted by Mandee on October 4th, 2023

17 responses

Sumo Deadlifts & 1 Leg & 1 Arm Deadlifts E2MOM

10 Sumo Deadlifts - 10 Kettlebell Left Leg & 10 Right Leg Deadlifts

8 Sumo Deadlifts - 8 Kettlebell Left Leg & 8 Right Leg Deadlifts

6 Sumo Deadlifts - 6 Kettlebell Left Leg & 8 Right Leg Deadlifts

13min AMRAP:

13 Kettlebell Sumo Deadlift High Pull
9 Left Leg & Left Arm Kettlebell Deadlifts
13 Russian Kettlebell Swings
9 Right Leg & Right Arm Kettlebell Deadlifts
1 Rope Climb 15' RX+ Legless MRX 10'

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

Grip & Mind Development For Minimal Breaks/Rest:

400m Farmers Carry Double Kettlebells or Dumbbells

**Catch every time you stop to Rest, perform 5 Double KB/DB Push-Ups and 5 Double KB/DB Deadlifts, before proceeding forward**

Can walk fast, but NO running

-200m Plate Pinch Carry 2x 15/10s or 25/15s

17 responses to "Wednesday, October 4 2023"

Jenn jenn says:

October 3, 2023 at 8:12 pm

😍she is my favorite 👯‍♀️

Tracy says:

October 4, 2023 at 12:19 am

😍❤️😘

Hal says:

October 4, 2023 at 7:40 am

A. 225-32kg-275-32kg-315-32kg
B. 3+28 scaled life (32kg but w/ legs)
C. Complete and BRUTAL

Bo says:

October 4, 2023 at 7:51 am

A: 225/24kg
B: 3 rx+

Jason Morgan says:

October 4, 2023 at 8:29 am

A. 225-275-295 (All Single Leg with Green KB)
B. 5+15 Rx

Champ says:

October 4, 2023 at 11:23 am

That’s champ’s champ.
185-32kg
225-40kg
275-40kg
3+32 rx+

Madison says:

October 4, 2023 at 11:44 am

6+20 Rx

Kayla Baker says:

October 4, 2023 at 12:39 pm

Melissa is the true definition of GRIT. I’m thankful for her constant encouragement and motivation in the gym!

Lupo says:

October 4, 2023 at 12:45 pm

185-225-275 sumo
Red kb all sets

4+7 rx+

Nathaniel says:

October 4, 2023 at 12:47 pm

Melissa putting in the work like she’s done for over a decade at CFHSV! She’s strong, skilled, can run, and her name is all over the leaderboard. She’s always got her friends around her with plenty of laughs and banter before and after the WOD. Melissa and the whole family get down CrossFit style and CFHSV’s proud to be their home away from home. Keep doin what you’re doin young lady!

Mandee says:

October 4, 2023 at 4:02 pm

Melissa, locked out and looking strong! This lady has had her head down and been working hard for ELEVEN years at CFHSV ☺️ She can do it all with plenty of strength, skills, and endurance to show off along the way. She’s been an awesome example to her two sweet girls, and they’ve followed in her footsteps becoming two little CrossFit studs themselves. Melissa is a devoted mom, a loyal friend, and one hard working woman. Proud to have you at CFHSV, Melissa! Keep it up!

Mandee says:

October 4, 2023 at 4:03 pm

A. Sumo DL — 10@175 - 8@225 - 6@255
All KB DL at 24kg

B. 4+37 RX+