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Monday, February 11 2019

Posted by Mandee on February 10, 2019   |   30 Comments

 

 

“Fight Gone Wrong” by DB

3 Rounds for Total Reps/Calories:

Min 1 = Wallball Shots   20/14 to 10/9′   MRX 20/10 to 9′

REST 30sec

Min 2 = Bar Facing Burpees

REST 30sec

Min 3 = Hang Power Snatch   95/65   MRX 75/55

REST 30sec

Min 4 = Toes to Bar

REST 30sec

Min 5 = ROW or Assault Bike for Calories

REST 30sec

Core Development

1min Hip Extension Hold

1min High Plank Hold

30 Hip Extensions
30 GHD Sit-ups

30 Reverse Rower Tucks

 

 

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30 responses to “Monday, February 11 2019”

  1. Jenn Jenn says:

    G $!! Where do I begin with this strong, funny, dancing queen. You make everyone’s day brighter ❤️ Keep being you! And killing it in each and every WOD.

  2. Nathaniel says:

    Gemma brings her best everyday and that doesn’t just mean CrossFitting. She’s a natural athlete with great work ethic but she’s also a great person with natural personality to share. She brightens up the gym the second she walks in. Keep schoolin’ us!

  3. Haley says:

    G$!!! She’s a ray of sunshine for us all! absolutely one of the happiest people I know! I am blessed to call this strong, fast, fun, dancing queen my friend! Love you G$!!! Keep crushing life 😘

  4. Mandee says:

    This CrossFit stud is the embodiment of positivity and fun! Gemma has the best attitude, is always super kind and friendly, and makes everyone smile. 😁 But don’t be mistaken — she is a stellar athlete who can outrun, outlift and outlast just about anyone who is up for the challenge. Watch out when Gemma shows up ready to throw down!

  5. Thomas L says:

    Bad to the bone Gemma! Always working hard at CF! Way to go professor!

  6. Eric says:

    Truly a CrossFit Gem even if she is a Penn State Grad. Keeping doing you!

  7. JasonH says:

    Way to be, Gemma!

  8. Matt says:

    Bad to the bone!

  9. Flyin J says:

    Now, Dat’s a Nitty LION!

  10. Dani Latham says:

    Gem Gem!! The sleeper… Easy going, funny, care-free…UNTIL the clock starts. Then WATCH OUT! She will go hard and fast and blow right past you (with a smile)

    Great picture friend!

  11. Michael Little says:

    Keep killing it Gemma! 💪

  12. @Cj.vk says:

    317 rx

    WBS: 30-28-28
    Burpees: 16-15-13
    HPS: 21-18-15
    T2B: 25-21-20
    Row: 23-21-23

  13. E Little says:

    236 rx
    Wbs- 25/20/20
    Burpees-14/14/14
    Hs-17/13/10
    Ttb-19/13/17
    Row-14/13/14

    • Erin Little says:

      237*

      Gemma!! Always an entertaining time getting to watch you. You’re a great athlete with a shining personality, keep killin it!

  14. Kim G says:

    209 rx (6 reps more than last year)

  15. Bradley says:

    Gemma is one awesome lady. She is always working hard, and you will always find her smiling, laughing, and dancing. Keep it up stud!

    317 Rx Row

  16. Eugene M. says:

    Gemma, quite the stud always motivating and pushing to beat me!

    290 Rx (Bike)

  17. Nathaniel says:

    303 rx w/ rowing

  18. Melissa D says:

    273 rx (row)
    Gemma is one amazing athlete and friend. Love when we get to WOD together and I let her beat me 😉. Keep being awesome Gemma boo.

  19. Duke says:

    303 same as last year

  20. BP says:

    Hey girl hey!

    256 RX with Bike
    Last year 277 RX with Bike

    8% less fit than last year

  21. No Way! Can't do it! says:

    Nate must be getting sick. There is no way that CJ could beat him without the mustache. No way. Can’t do it!
    May need a recount on CJ’s stats.

  22. MH says:

    318 RX Row

  23. Michel Little says:

    302 Rx Row

  24. Wesley Branch says:

    277 Rx (row)

  25. Cass Montgomery says:

    Gemma!!! Love thowing down with this girl. She is tried and true and I’m thankful she calls me friend. ❤️ you G.

    Wallballs 32/31/26
    Burpees 20/18/18
    HPSnatch 28/24/21
    T2B 25/23/21
    Row Cal. 14/14/17
    332

  26. Chef Tyler says:

    Gemma.

    229 Rx did not have a very good plan..

  27. Mandee says:

    294 RX Row

  28. Mo says:

    322 rx row