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Tuesday, December 4 2018

Posted by Mandee on December 3, 2018   |   22 Comments

 

 

Build Up   E2MOM  

Back Squat   6 – 4 – 2
Front Squat   5 – 3 – 1
Overhead Squat   3 – 2 – 1

2 Rounds For Time or (1 Round For Time):

50 (100) Double Unders

10 (20) Overhead Squats   95/65   RX+ 115/75   MRX 75/55

200m (400m) Run or 0.5km (1km) Assault Bike

15 (30) Front Squats
300m (600m) Row

20 (40) Back Squats

Flexibility and Pistol Development

2 x 30sec Couch Stretch or Modified Couch

2 x 30sec Head to Floor Straddle Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

2 x 30sec Banded Shoulder Stretches
2 x 30sec Pigeon/Swan/Piriformis Stretch
10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

22 responses to “Tuesday, December 4 2018”

  1. Jamie Cherrypicker says:

    Karen has always been a force to reckon with. Love this lady!

  2. Nathaniel says:

    Karen can do anything, everything, and upside down too! She’s been able to do all things as long as I can remember. Only thing better than all she can do is the smile that accompanies every move. You’re a true gem Karen! 😊

  3. Marisa says:

    KAREN!!! I’ve looked up to you since I started CrossFit, you have always been a Wonder Woman to me and everyone who crosses your path ♥️

  4. Matt says:

    Bad to the bone!

  5. Fleming sharp says:

    Go Karen! Such a consistently strong athlete! And always a joy to be around!

  6. Dave M says:

    This is a picture of Karen in her natural state. She is as strong, dedicated and as nice as they come.

  7. Mandee says:

    As far as I can remember, Karen was the first female who could do pull-ups at CFHSV and she’s been setting the bar high ever since! I remember her in a pink tank top back in 2009 showing out at the V-Day Games, and she still hasn’t stopped. Thanks for finding CrossFit Huntsville way back when Karen, and thanks for making it your home! 😁

  8. BP says:

    My favorite pharmacist!

    A.
    315(1)
    225(1)
    185(2)-225(x)

    12:24 RX 1 round

  9. Sam W says:

    Great handstand Karen!

    13:10 RX+ 1 round

  10. Regina says:

    Karen makes those handstand walks look easy!

  11. Kim G says:

    15:39 rx

  12. @CJVK says:

    A1. 185(6)-225(4)-275(2)
    A2. 185(5)-225(3)-255(1)
    A3. 135(3)-185(2)-225(1)
    B. 11:16 rx (1 round/run-row)

  13. Little Erin says:

    A. 105-125-145
    105-115-125
    105-0-0 (couldn’t get 125 over head 😂)
    B.14:07 (2 rounds run/row)

  14. Mandee says:

    A. BS: 175 – 210 – 225
    FS: 135 – 160 – 180
    OHS: training
    B. 11:02 RX+ (bike)

  15. Nathaniel says:

    10:44 rx + ( 1 round )

  16. Mel D says:

    11:26 rx+ (bike)

  17. Eugene Muniz says:

    A. 225/275/295
    185/235/255
    155/185/205

    B: 11:27 Rx+ (Run) 1 round

  18. MH says:

    175-210-225
    135-160-180
    145-170-185

    9:37 RX+ Bike,Row

  19. Dustin says:

    Awesome Karen!!!

    385
    295
    255
    9:22rx+

  20. Michael Little says:

    11:55 Rx+
    👹🥊🏏

  21. Misty says:

    Karen! This athlete has been setting the standard at CFHSV since day one! Dedicated, consistent and disciplined to say the least. Always has a smile and always digging deep!

    A. 105 – 135 – 155
    105 – 135 – 145
    75 – 95 – 105
    B. 13:53 rx (2 rounds)