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Monday, September 10 2018

Posted by Mandee on September 9, 2018   |   22 Comments

 

 

Deadlift     E3MOM
10 – 5 – 8 – 5

3 Rounds For Time 
400m Row or Run or 1km Assault Bike
20 WallBall Shots   20/14lbs to 10/9   RX+ 20/14 to 11/10′   MRX 20/10 to 9′

15 WallBall Sit-Ups   RX+ GHD WallBall Sit-Ups   20/14lbs   MRX 20/10

10 Barbell Push-Ups   MRX Push-Ups

5 DeadLifts   315/215   RX+ 405/265   MRX 255/165

Core & Overhead Development

Double KB or DB Overhead Walk 200m (arms locked out)
1min Handstand Hold on Wall, Parallettes or Freestanding **Straight to** 1min High Plank Hold **Straight to** 1min Low Plank Hold

22 responses to “Monday, September 10 2018”

  1. Mandee says:

    Oh yeah! Nicki is one motivated athlete who never slows down. She’s a fierce competitor who isn’t afraid of the pain that follows when you push yourself to the max. Great person, great athlete, and always a pleasure to be around. You rock Nicki, keep it up! 😊

  2. Nathaniel says:

    Nicki running into Monday full speed! Let’s show up and show out CFHSV! We’re following your lead Nicki. She’s always setting the bar high in effort and attitude.

  3. @CJVK says:

    A. 230(10)-280(5)-260(8)-310(5)
    B. 15:22 Rx 🚲

  4. Allison says:

    Nikki is a powerhouse! So nice and great to have her in a wod to Lead the way.

  5. Mandee says:

    A. Built up to WOD weight:
    175(5) – 195(5) – 205(5) – 215(5)
    B. 13:47 RX Row
    C. Completed handstand and plank holds

  6. Bradley says:

    Nicki is one awesome athlete. She can do it all! Keep working hard.

    A. 275(10) – 345(5) – 325(8) – 365(5)

    B. 11:54 Rx

  7. Nathaniel says:

    A. 275(10) – 345(5) – 325(8) – 365(5)

    B. 12:11 rx ( row, bike, run )

  8. Mel D says:

    17:02 rx (row, 20# WBS to 9”, weighed GHD w/ 14#, 215# DL)

  9. Kim G says:

    A. 135(10)- 155(2)- 165(5)- 155(8) – 175(5)
    B. 17:39 row (scaled weight to 155#)

  10. Little Erin says:

    13:29 scaled. Row, did not do deadlifts 🎢

  11. Chef Tyler says:

    a. 295 (10), 365 (5), 315 (8), 405 (1,4)
    b. 12:34 Rx

  12. Jamie Cherrypicker says:

    A. 275(10)-345(3)-275(6)-345(3)
    B. 18:02 row rx

  13. Clair Lee says:

    A. 135(10)155(5)145(8)175(5)
    B.18:12 scaled weight to 155
    Thank you, Nathaniel and Brian for the coaching!

  14. Wes B. says:

    A. 275 (10) 335 (5) 320 (8) 365 (5)
    B. 11:56 RX

  15. Jeremy M. says:

    6:15pm Class:
    A: 315(10)-365(5)-385(8)-405(5)
    B: 11:02, RX (all runs, all unbroken)
    – Great class Misty/Bradley/Mandee!! Great to be back with my 6:15 buds!!

  16. Justin Smith says:

    A. 275 (10) 335 (5) 320 (8) 365 (5)
    B. 12:24 RX Row

  17. Cass says:

    10-245
    5-270
    8-255
    5-285

    19:52 RX+ With 20lb. Wallball for sit-ups and wall-balls
    Row/ bike/ run

  18. Michael Little says:

    2+32 scaled – 🚲

    30lb wallball —> 11ft
    Strict HSPU