Wednesday, September 14 2022

Posted by Mandee on September 13th, 2022

33 responses

12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge

Minute 1 = 1 Muscle Ups (bar or ring)

Minute 2 = 2 Muscle Ups
Minute 3 = 3 Muscle Ups

Minute 4 = 4 Muscle Ups or 4 Chest to Bar
Minute 5 = 5 Muscle Ups or 5 Chest to Bar
Minute 6 = 6 Muscle Ups or 6 Chest to Bar or 6 Pull-Ups
Minute 7 - 8 - 9 - 10 - 11 - 12

**Once you Fail or Fall Behind on One Move (MU,C2B,PU); Switch to Next Try to last the whole 12min! If you can't sit out a min or two and get back in.**

For Time: (22min cap)
800m Run/Row or 2k Bike
40 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12

40 Kettlebell Goblet Thrusters
8 Muscle Ups Bar or Ring MRX Chest to Bar
400m Run/Row or 1k Bike
30 Kettlebell Sumo Deadlift High Pull
30 Kettlebell Goblet Thrusters
4 Muscle Ups Bar or Ring MRX Chest to Bar
200m Run/Row or 0.5k Bike
15 Kettlebell Sumo Deadlift High Pull
15 Kettlebell Goblet Thrusters
2 Muscle Ups Bar or Ring MRX Chest to Bar

Core Development

20 Russian Twists

10 Turkish Get-Ups
20 Russian Twists

33 responses to "Wednesday, September 14 2022"

Abby says:

September 13, 2022 at 3:42 pm

What a woman! Strong , determined and genuinely kind! Keep it up girlfriend!

Nathaniel says:

September 13, 2022 at 3:44 pm

My girl Devonne! She’s as special as they come and if you’ve been around CFHSV for while you already know that. She’s a total sweet heart that ain’t afraid to be a bad ass. Devonne has been with us for a lot of years now and I consider her a real torch bearer for CrossFit and thankfully CFHSV too. She’s done it all since being with us. She started at CFHSV and grew into one well rounded top notch athlete. She’s participated in the Open for many years which includes placing in the top 200 in the world in her division. She’s strong, she’s skilled, and she’s smart. Devonne has a smile that’s second to none, a laugh that attracts others, and she’s always got a genuine kind word to share. They really don’t came any better than Devonne. You’re a star young lady and couldn’t imagine not having you at the gym, so thanks for blessing us 😊

Flying J says:

September 13, 2022 at 3:53 pm

Everyday - all day….. Devonne never takes the foot of the pedal…….and always starts and finishes with that signature smile. An encourager and friend.

Mandee says:

September 13, 2022 at 4:04 pm

Devonne looking good and doing one of the many things she does so well — moving a barbell with ease! This woman is a long standing member of our CFHSV community, and I’m not sure anyone is more loved or more adored than her. Devonne is kind, friendly, engaging and genuine. She’s got a smile that can light up the gym, and she exudes positivity and love. The work she has put in through the years and the gains she has made are both inspiring and impressive. She’s strong, skilled and rises to any challenges put in her path. She’s a real deal CrossFitter and a CFHSV ambassador. Proud of you, for you, and to know you, Devonne 😊

CynthiaL says:

September 13, 2022 at 4:09 pm

Devonne! This woman is incredible and such an inspiration! Lucky to know her

Josh says:

September 13, 2022 at 4:17 pm

part of the CFHSV Old Guard right there.

Kathy says:

September 13, 2022 at 5:19 pm

Great picture of a great crossfitter! I am always chasing her, but will never be able to catch her.

Kcoop says:

September 13, 2022 at 5:25 pm

Whole heartily agree! Always so nice and encouraging 🫶🏼

Jamie Cherrypicker says:

September 13, 2022 at 7:06 pm

Devonne is a favorite of mine! She don't play!

Wilma says:

September 13, 2022 at 10:48 pm

I look so forward to the Sunday afternoon classes because I know Devonne will be there. It is always a bonus to get to WOD beside her! Great picture Devonne!

Hal says:

September 14, 2022 at 2:40 am

A. Sloppy mess

B. 2 rnds scaled life (🏃‍♂️ + 32 kg + more sloppy mess)

Regina says:

September 14, 2022 at 2:57 am

Devonne is a strong athlete, consistent no matter what's programmed, and always encouraging to everyone. I so appreciate knowing that I can count on seeing her the first class Saturday morning and Sunday afternoon to make those WODs better 😊

Bo says:

September 14, 2022 at 3:04 am

A: inconsistent mix of BMU’s, C2B and pull-ups
B: 21:04 rx (run, BMU’s)

Josh Kennedy says:

September 14, 2022 at 3:14 am

A: well, that was fun…or not
B: 18:21 scaled to C2B PU
C: complete

Matrice says:

September 14, 2022 at 3:27 am

Devonne is EXACTLY who I want to be like when I grow up! No matter what is going on in life, she is determined to keep fitness in her life and I commend her resilience! Keep it going strong, young lady!

Clair says:

September 14, 2022 at 4:41 am

Awesome picture of a great athlete and woman! Devonne is always genuine, kind, positive and she never gives up!!! I wish I had the opportunity to work out with her more. Keep it up friend!
A. Minutes 1-4 bar MUs, minutes 5-8 ctb, minutes 9-12 pull ups
B. 2+19 rxd bar MUs/run
Thank you Misty for the push!!

Jason Morgan says:

September 14, 2022 at 6:43 am

A. Got through round 5 with BMU (4 on round 6)
B. 2+26 Rx (Run, BMU)

CJ VK says:

September 14, 2022 at 7:13 am

Completed BMU through 6
Rest 3 min
Completed 1-3 RMU to prep for wod

24:09 rx (run & RMU)

Tyler Canoles says:

September 14, 2022 at 7:31 am

A. Mentally weak

B. Two rounds +8 Run RX

Bradley says:

September 14, 2022 at 8:34 am

No one better than Devonne. This young lady has been throwing down for years. She always has a smile on her face and a kind word for everyone. You rock Devonne!

Nathaniel says:

September 14, 2022 at 8:47 am

A. 7 + 2 with ring Muscle Ups

B. 17:55 rx ( biked / ring MU’s )

Misty says:

September 14, 2022 at 9:20 am

Devonne!!! She was picking up that bar and putting it down with ease… all while looking like the CrossFit model of the day! She quietly holds down the back right corner of the gym and attacks each WOD with grit and determination. This woman is not only one heck of an athlete, but she’s an amazing person! So glad she’s calls CFHSV her home!

Misty says:

September 14, 2022 at 9:22 am

A. 9 minutes with C2B & minutes 10-12 with pull-ups
B. 1+63 rx (row and bar MUs)

CJ VK says:

September 14, 2022 at 9:40 am

Go, Devonne! 💪🏼

CJ VK says:

September 14, 2022 at 9:41 am

That’s rolling, N8 Dawg! 👍🏼

Bailey says:

September 14, 2022 at 9:49 am

A. 7+6 BMU
B. 20:22 RX (run and RMU)

Devonne!! If you know her, you love her. She is one of the kindest, coolest, most friendly people I know. She has put in the hard work for a long time at CFHSV and it shows in her performance! I am so glad you call CFHSV home, Devonne!

Mandee says:

September 14, 2022 at 9:59 am

A. 10 rounds Bar MUs
B. 18:32 RX (ring MU, row)