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Thursday, March 2 2017

Posted by Mandee on March 1, 2017   |   21 Comments

 

 

WOD:

A. EMOM x 10min

ODD Min = 1-2 Rope Climbs / 1 Legless Rope Climb / 4-10 Pull-Ups / 2-5 Muscle-Ups

EVEN Min = 1 Split Jerk (moderate to heavy) / 4-10 HSPUs / 10-50′ HSWalk

 

B. “OR”  by DB

3 Sprint Rounds For Time:

5 Burpee Pull-Ups   RX+ 5 Burpee Bar Muscle-Ups  -OR-  5 Burpees & 5 Pull-Ups or 5 Burpees and 5 Muscle-Ups (Ring or Bar)

7 Toes-to-Bar  -OR-  7 HSPU

14 cal Row  -OR-  12 cal Assault Bike  -OR-  60 Doubles

-1 Rope Climb   15′   RX+ Legless   (MRX 10′)  -OR-  9 SDHP   95/65   RX+ 115/75   (MRX 75/55)

Rest 3min

**Score = slowest round. In this “OR” workout, once you pick your exercises the goal is to stick with them for all 3 rounds**

 

 

 

YOGA is canceled this week.

 

 

 

Click here to sign up for Catered Fit! Delivered daily to CFHSV!

Once you sign up, you will receive the menu via email weekly.

 

 

 

Check out Mason Dixon’s menu for next week. March 6

To place an order, click here!

 

 

 

21 responses to “Thursday, March 2 2017”

  1. Nathaniel says:

    Devonne is devine in every way!! 🙂 Go head and get ya some T2Bs stud CrossFitter!

  2. Mandee says:

    This lady is awesome in every way! Devonne has been putting in work for years and continues to get faster, fitter and stronger! Keep up the hard work Devonne! 🙂

  3. Courtney says:

    Rare photo of Devonne with no gloves, toboggan or ski fleece! Common sight of Devonne kicking some poor WOD square in the pants. Dang good inspiration for tomorrow.

  4. Mimi says:

    I am pretty sure I have a video on my phone from this exact time last year of Mandee coaching Devonne to get a single toes to bar for the Open!
    Check you out stud muffin!!!! Can’t wait to see you rep them out this year!

  5. Marisa says:

    Devonne! Always looking strong and making it look easy 😎

  6. Maude says:

    Boom!

  7. Chris H says:

    That’s what a good rep looks like!! Always a good class when Devonne’s around!

  8. KOBRA says:

    I tried to mess with Devonne once…

    lost a finger.

    She bites back.

    I love seeing Devonne continue to gain skill and get stronger. She’s an inspiration and testament to consistency and dedication.

  9. Patty says:

    My dear friend and crossfit buddy!!! I adore this woman and respect her as a top notch athlete!!! So proud of how she has accomplished everything she sets out to do!! Xoxo💜

  10. WWW says:

    You won’t meet a classier, stronger lady than Devonne! I love the rare times I get to WOD with her. Such an inspiring woman!!

  11. Adela Faust says:

    A very strong woman!

  12. SheaW says:

    Get it Devonne! So happy to see you reppin’ out those T2B!

  13. CJ VK says:

    Devonne is a rock star. ⭐️

  14. Dani says:

    Devonne!!! Kicking butt and loving life- always smiling. That’s how I think of Devonne (also in her toboggan!)

  15. Daniel Lynch says:

    I remember when Devonne got her first TTB about a year ago, and everyone cheered. Now here she is, jamming away like it’s nothing.

    Additionally, thanks to the tips and wisdom of Travis T and Matt Miller, I am pleased to say I achieved my first ring muscle-up this afternoon!

    • Nathaniel says:

      Congrats dude!! I saw you working!! That’s a nice milestone stud. And love the gym atmosphere of sharing, coaching, and encouraging one another to make gains, accomplish firsts, and always train. Way to coach em up Matt and Travis 💪👍

    • Matt says:

      That is so awesome. Whether it’s a TTB, MU, or double unders, the first week of the Open has folks hunkering down and really trying to improve. Devonne is bad to the bone too!

  16. Patrick says:

    Devonne,
    I remember when I partnered with you at CF,not sure I’ll do that again!! Lol you rock

  17. Jamie Cherrypicker says:

    Devonne! Can’t say enough about her; always a smile to accompany her wherever she goes.

  18. Jeremy M. says:

    6:15pm Class:
    A: 1-legless/10-hspu/3-rmu/30′-hsw/
    1-legless/10-hspu/3-rmu/30′-hsw/
    8-ctb/3-jerks @135#
    B: 2:26, RX+ (splits – 1:42/2:08/2:26)
    Movements – 5burpees/5rmu/7t2b/12cal bike/1-legless rope climb
    C: Bench Press, EMOM for 8min –
    5×185/5×185/5×185/3×205/3×205/3×205/10×135/10×135
    – Great class Bradley/Mandee! Devonne is one sweet gal! She is always tearing it up at cfhsv!

  19. Devonne says:

    Thank you everyone for the very kind and inspiring words! I could not do it without all of your support and encouragement💜💜!