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Monday, March 20 2017

Posted by Mandee on March 19, 2017   |   14 Comments

 

 

WOD:

A. Pause Back Squats: 4 – 4 – 3 – 3     E3MOM

B. For Time:

200m Run  OR 200m Row  OR  RX+ 0.5km Bike

2 Front Squats & 2 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

rest 1 minute

400m Run  OR 400m Row  OR  RX+ 1km Bike

4 Front Squats & 4 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

rest 2 minute

600m Run  OR 600m Row  OR  RX+ 1.5km Bike

6 Front Squats & 6 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

rest 3 minute

6 Front Squats & 6 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

600m Run  OR 600m Row  OR  RX+ 1.5km Bike

rest 2 minute

4 Front Squats & 4 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

400m Run  OR 400m Row  OR  RX+ 1km Bike

rest 1 minute

2 Front Squats & 2 Back Squats  135/95   RX+ 165/115   (MRX  105/70)

200m Run  OR 200m Row  OR  RX+ 0.5km Bike

 

 

 

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14 responses to “Monday, March 20 2017”

  1. KOBRA says:

    Looking good Ashton! Muy Bueno!

  2. Carlos says:

    This is BY FAR the sexiest picture and CrossFit Model that you’ve ever posted, WOW! You hit the mark on today! Lemme get that girl’s number, wooooooo weeeeeeee!

    Looking BEAUTIFUL, baby!!

  3. Mandee says:

    This girl always puts in the work! Keep it up Ashton! 🙂

  4. Nathaniel says:

    Ashton quietly puts in her work and it speaks volumes daily…keep grinding Ashton!

  5. Chris H says:

    Love your focus Ashton! Keep pushing!

  6. Jeff K says:

    Great work Ashton! Looking good girl.

  7. Sara P says:

    There she is!!! Ashton is a boss in the gym and a lovely friend. Great picture of an awesome lady!

  8. CoachDB says:

    Way to display ownership with the bar overhead Ashton!
    Pause Back Squat
    4=185 – 4=215 – 3=235 – 2=265

    WOD 200m Run-400m Row-1.5KM A Bike -600m Run-400m Row-0.5km A Bike
    All back squats at 135lbs and KB Goblet Squats at 88lbs for Front Squats (still can’t rack a heavy bar)
    =22:44 – 9:00 = 13:44

  9. CJ VK says:

    A. 165 across ( nursing a SI joint )
    B. 14:05 Rx

  10. Zee says:

    Looking awesome Ashton!!! So strong!

  11. Justin says:

    225-245-255-265
    13:23 rx+

  12. Andrew Dodd says:

    A.) 315 – 345 – 360 – 360

    B.) 13:31 Rx w/ 165# & running (eww)

  13. Mac says:

    265-295-315-335

    11:17 rx+

  14. Jeremy M. says:

    6:15pm Class:
    A: 225-245-275-225
    B: 12:35, RX+ (165#, bike)
    (Splits – 1:10/2:00/3:09/3:21/1:58/0:57)
    – Great class Kodi/N8!