logo

Thursday, October 4 2018

Posted by Mandee on October 3, 2018   |   15 Comments

Push Press     E3MOM
8 – 4 – 6 – 2

Team WOD

20min AMRAP:
Athlete 1 – 10 Hand Release Push-Ups

Athlete 2 – in High Plank Position
Athlete 2 -10 Hand Release Push-Ups

Athlete 1 – in High Plank Position
20 Alternating Shoulder to Overhead (10 each)

200m Run and Row (1 athlete Runs and 1 athlete Rows)
10 Alternating Burpee Toes to Bar (5 each)
15 Synchronized Kettlebell Swings
20 Partner Passing WallBall Sit-Ups (use one WallBall 20/14/10lbs, 10 each)
200m Run and Row (1 athlete Runs and 1 athlete Rows, opposite of last)

Barbell Loads = 95/65   RX+ 125/85   MRX 75/55

Kettlebell Loads = 24/16kgs   RX+ 32/24   MRX 20/12

15 responses to “Thursday, October 4 2018”

  1. Nathaniel says:

    Cass can leap! Cass likes to make everything look easy and that’s exactly what she does with meticulous form. Mechanics, consistency, and then intensity…it’s a beautiful process. Way to be an example of that process Cass. Keep up the hard work!

  2. Mandee says:

    Oh yeah! Cass is one heck of an athlete who always moves well and goes hard. She is skilled, strong and super motivated, so it’s no wonder her fitness just continues to improve. Keep showing up and showing out, stud! 😁

  3. Haley says:

    Cass! Flying and making box jumps look easy. Strong, fast, fierce, and focused every workout. Keep crushing it Cass!

  4. Brian A says:

    Cass!! Demonstrating perfectly exicuted box jumps!! Nice work.

    7am
    A. 8@135-4@165-6@165-2@185
    B. RX+ (Partner with Clair)
    2+74

  5. @CJVK says:

    A. 165(8)-185(4)-175(4)-DNA
    B. 3+40 Rx+ w/ 2️⃣0️⃣#️⃣🔴

    Teamed up with Will Dennis AKA “Trill Will” AKA “Billy Big Weight” AKA “Grumpy D”

    🤜🏼🤛🏼

  6. Chef Tyler says:

    I know that lady Cass. Been knowing her for a while! She’s come so far since she started CrossFit and her desire to be better has only gotten stronger. Keep it up Cass <3

  7. Bradley says:

    Cass has made and continues to make tremendous strides in her fitness. She always has a smile on her face and a kind word to say to everyone. Keep rocking Cass!

  8. Jeremy M. says:

    5:15am Garage Workout:
    A: E1:30OM for 6 rds (morning warm-up) –
    6 FrontSqts @135#
    B: Yesterday’s strength, E2:30OM –
    HangSquatCleans (no belt 😕)
    135(5)-185(4)-205(3)-225(1)-255(x)-245(1)
    C: E1:30OM for 5 rds @115# –
    5 StrictPress + 5 PushPress + 5 PushJerks
    D: 6 sets of 12 sit-ups + 12 LegRaises
    – Cass is one stellar athlete! She trains hard and it shows! She’s also a wonderful and sweet gal! Keep killin it!

  9. Matt says:

    Bad to the bone!

  10. Misty says:

    Cass! Now that’s how you do a box jump! She rebounds off that floor like she’s got springs in her feet! Always working on form and technique and finishing strong. Awesome athlete and great competitor. Keep it up!

    A. 8 @ 85 – 4 @ 95 – 6 @ 90 – 2 @ 105
    B. 3 + 20

  11. Matt says:

    A: 95(8) 135(6) 155(4) 225PR(2)
    B: 3+52 RX with Travis Taylor

  12. Melody Adair says:

    That’s my bff right there! Making CrossFit look easy since day one 😉 💪🏻

  13. Jamie Cherrypicker says:

    Cass, one amazing athlete I’m happy to chase (from afar).

  14. Mel D says:

    Cass always crushes wods and makes it look easy! Love when we get to wod and hang out together.Keep killing it! And in 11 days we celebrate 😉🤗🎂🎈

  15. Clair Lee says:

    Cass is one amazing athlete! Keep up the hard work lady!
    A.65(8)65(6)75(4)85(2)
    B.2+74 Rxd with Brian
    Fun Team WOD. Thanks for the coaching this morning, Bradley