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Tuesday, September 25 2018

Posted by Mandee on September 24, 2018   |   27 Comments

 

 

Front Squat     E3MOM

8 – 4 – 6 – 2 – Max Reps

4min AMRAP:

8 Front Squats   95/65   RX+125/85   MRX 75/55

4 Bar Muscle-Ups or 8 Chest to Bar Pull-Ups

REST 2min

3min AMRAP:

6 Power Cleans
3 Ring Muscle-Ups or 6 Chest to Bar

REST 2min

2min AMRAP:

4 Hang Squat Cleans
2 Bar or Ring Muscle-Ups or 4 Chest to Bar

Core & Single Leg Development

10 Pistols Each Leg or 10 Scaled Pistols

20 Crunches to 15 V ups to 10 Crunches to 5 V-Ups
10 Reverse Lunges with 2 KBs in Front Rack

2 sets 10-15 reps weighted Hip Extension with 2 second pause at top

27 responses to “Tuesday, September 25 2018”

  1. Dani says:

    What a beautiful photo of a beautiful athlete! We all wish we had her style!

  2. Maggie says:

    My bestie! Tracy is as good as they come! She’s incredibly loyal, tough, and will make you laugh until your cheeks hurt! Love you big, friend!

  3. Nathaniel says:

    Way to rep out those Chest 2 Bar homegirl! Tracy has been dedicated to her fitness for years and CFHSV is lucky enough to have been the stomping grounds she claims. Grind away and a continue the CrossFit lifestyle.

  4. Mandee says:

    Oh my! This lady has graced our CFHSV site more times than I can count over the years, and I’ll never get tired of seeing her in her element, doing what she loves! Tracy is a rockstar in every way —a smart, dedicated athlete with the biggest heart and kindest spirit! You are nothing short of awesome, friend!

  5. Matt says:

    Bad to the bone!

  6. Chef Tyler says:

    Tracy is one of the very first people I met at CrossFit Huntsville. I was thinking to myself, what the heck is this lady doing walking around with this kettlebell over her head??? Well, she sure does show it. You don’t get your picture on the wall for nothing. Tracy is the nicest lady ever and is also super cool! Keep it up T

  7. Mimi says:

    Friend!!!!! Looking AWESOME!

  8. BP says:

    Tracy is awesome!

    A. Training up to 225
    B. 4+8 RX BMU / 3+1 RX CTB / 4 RX BMU

  9. Rubyejean says:

    Tracy is as kind as they come. Always greeting you with a smile! Great job girl.

  10. Kim G says:

    A. 100(8)- 110(4)- 105(6)- 115(2)- 110(2)*worked above my percentages today and legs were smoked for max reps
    B. 2+11, 2+7, 2+3 rx c2b

    Tracy is super sweet and super strong!

  11. @CJVK says:

    A. 200(8)-225(4)-212(6)-240(2)-DNA
    B. 2+9 / 2+8 / 3 Rx (bar & ring MUs)

  12. MH says:

    150(8)170(5)170(8)180(2)180(4)
    3+10/3+6/2+4 Rx+ bar and ring mu
    Love Tracy

  13. Courtney says:

    Tracy you are such a rockstar, you always make the pull ups look easy. You’re a fierce athlete and a fiercer friend 🙂

  14. Mandee says:

    A. Subbed out heavy squats for bike interval training
    1 min calorie sprint: 12
    Rest 2 minutes
    4 rounds of 12 calorie sprint, rest 2 min between:
    1:01 – 1:05 – 1:10 – 1:01
    B. 3+10 / 3+7 / 3+5 RX with CTB

  15. Mel D says:

    5+1 / 2+5 / 3+1 rx+ (bar,ring,bar)

  16. Nathaniel says:

    A. Prehab for knee

    B1. 5 + 6 rx + w/ bar muscle ups

    B2. 3 + 7 rx + w/ ring muscle ups

    B3. 3 + 4 rx + w/ bar muscle ups

    C. Rehab

  17. Bradley says:

    Tracy can light up a room with her smile and keep you laughing the whole time. She is the best! Tracy is also a CrossFit rockstar who is bad to the bone. Keep it up stud muffin!

    A. 215(8) – 245(4) – 230(6) – 260(2) – 245(4)

    B1. 5 Rx+ BMU

    B2. 3+4 Rx+ RMU

    B3. 3+5 Rx+ BMU

  18. Jamie Cherrypicker says:

    T-Rob is the most awesome frand..I love her.
    A. 175(10)-185(4)-155(6)-205(2) 3@185
    B. 3+3/3+3/3 scaled to half the amount of pull-ups per round

  19. Chef Tyler says:

    A. Training
    B. 1+11, 2, 3 Rx+

  20. Steve Price says:

    A. Front Squats: 275×5, 315×3, 275×4, 345×1

    B. Rx@95#|Chest to Bar: 3 + 8, 2 + 6, 2 + 5

  21. Justin says:

    Tracey is always working hard. Keep it up and keep those shoes clean
    185-215-205-250-215(5)
    5+5/4+9/3+5 rx (bmu/ctb/bmu)

  22. Cass Montgomery says:

    3+10
    2+2
    2+5
    Rx+
    8=150, 4=175, 6=165, 2=185
    5@175

  23. Tracy says:

    Thanks so much for the sweet comments! Love my CFHSV family 💜

  24. Dustin says:

    Tracy is awesome!! 😎

    6, 4, 4+4rx+