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Monday, December 2 2019

Posted by Mandee on December 1, 2019   |   15 Comments

3min EMOM x 4 sets = 12min

First Minute = 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)

Second Minute = 2 Strict HSPU to 3-4 Kipping HSPU to 5-6 Push-Ups 

Third Minute = REST

12min AMRAP:

3 Power Cleans   95/65   RX+ 135/95   MRX 75/55
4 Hang Cleans
5 Shoulder to Overhead
6 Barbell Push-Ups   MRX Push-Ups

7 Over Box Jumps 30/24″   MRX 24/20″

*can jump over whole box, step on (if step, both feet have to touch top), using hands okay

Core Development

Accumulate 1min L-Sit HANG
30 GHD Sit-Ups or Anchored Weighted Sit-ups
30 Hollow Rocks

15 responses to “Monday, December 2 2019”

  1. Nathaniel says:

    I see ya Regina! Cool shot of one cool, calm, collected athlete and person. She’s been grinding with us at CFHSV for years and is still making gains in her skills and overall fitness. Regina makes anyone around her feel encouraged and better for the day. Keep on keeping on!

  2. Mandee says:

    Awesome shot of a truly awesome person! Regina is kind, friendly and alway has a smile to share. She’s quiet and unassuming, but when it comes to CrossFit, she doesn’t back down from any challenge. The gains she has made didn’t happen by chance — this lady has put in the work! 🙂

  3. Misty says:

    Regina! Silently attacking WODs daily! She will fly right by you on a run and then she will out work you in the gym… this lady just works! Always kind and has two awesome little CrossFitters following in her footsteps. They have big shoes to fill!

  4. BP says:

    10 95# Strict Press
    10 BB Push Ups
    9+1 RX

  5. CJ VK says:

    We see ya, Regina! 👏🏼

    A1. 95-115-135-115
    A2. 4-8-8
    B. 8+7 rx

  6. Justin says:

    135 across
    2-4-6
    10+18 rx

  7. Matt says:

    Bad to the bone!

  8. Duke says:

    9+1 rx
    I wish I could run as good as Regina can.

  9. Regina says:

    I think Matt Miller said it best when he told me one time, “A trainer can teach you how to deadlift, but our coaches can teach YOU how to deadlift.” I appreciate all of the time, attention, and encouragement our coaches give each of us individually so we can achieve so much more than we ever anticipated.

  10. steve price says:

    4 + 18 Rx+, all jumps

  11. MH says:

    11+2 RX+

  12. Nathaniel says:

    10 + 13 rx +

  13. Kim G says:

    7+3rx, jumps

    I’m so thankful to call Regina my friend! She is absolutely one of the sweetest people I know! I appreciate her humble dedication to giving every Wod 100% effort every. single. time. Not even the clock stops her- if she doesn’t finish before cutoff then she stays afterwards. She just keeps going and going and going. I can’t say enough about how much I admire her! Keep it up my friend!

  14. JJ Millich says:

    12/1/2019 CFHsv Workout:
    For Time:
    (20 BackSqts + 2 mile run + 20 BackSqts)
    18:16, RX @ 185#