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Friday, December 11 2020

Posted by Mandee on December 10, 2020   |   15 Comments

 

 

Tempo Front Squat   E3MOM

5 Sets x 3-5 Reps  (60-80%)

**3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up**

10min AMRAP:

10 WallBall Shots   20/14lbs to 10/9’   MRX 20/10lbs to 9’

10 Pull-Ups   MRX Ring Rows

REST 1min

2min Finisher/AMRAP:

Max WallBall Sit-Ups or Toes to Bar (athletes choice)

Core, Shoulder & Flexibility Development

30 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

15 responses to “Friday, December 11 2020”

  1. Nathaniel says:

    Of course we got Kyle F. showing us one of the more difficult movements at the gym – the deficit HSPU. Kyle is one of the strongest fastest athletes in the gym and you’d never know it by the way he carries himself. Kyle might be the nicest, most self deprecating, humble, and easiest going dude in the gym. And he’ll kick your butt in any WOD he wants. My hero!

  2. Mandee says:

    This dude is a total animal and CrossFit stud! Kyle is a rare breed — no bark and all bite. He’s truly the nicest guy you’ll meet, always showering everyone else with compliments and encouragement. But his natural brute strength, combined with his willingness to go deep in the pain cave on every WOD, is unmatched and near impossible to beat. Awesome athlete and an incredible person. So proud to have you at CFHSV all these years, Kyle! 😁

  3. Hal says:

    I wanna be like Kyle when I grow up. Wish 6am didn’t have to share him with other classes throughout the day.

    A. Complete

    B. 7+10 RX / 54 reps

  4. Regina says:

    4×85 across
    6+12 Rx / 27 ttb

  5. B. A. says:

    Kyle come in everyday. Ready to work hard. And always smiling.

    A. Done. (Bike intervals)
    B. 9+10 RX

  6. CJ VK says:

    165(5)-195(5)-225(5)-255(5)-255(3)
    Standard front squats, nursing a bum left knee.

    10+1 rx

  7. Jason Morgan says:

    A. 115 – 135 -155 -155- 175

    B. 9+6 Rx

  8. Nathaniel says:

    A. 195(4) – 195(4) – 225(3) – 225(3) – 225(3)

    B. 12 + 11 rx

    C. Finisher = 30 t2b

  9. MH says:

    13+6
    33 TTB

  10. Mandee says:

    A. 125-135-155-155-155
    B. 12+3 RX
    C. 31 T2B

  11. Kim G says:

    A. 4 reps @65# across
    B. 6+5
    C. 24 T2B

  12. steve price says:

    Tempo Front Squat: 275 x 3, 275 x 3, 245 x 3, 245 x 3, 245 x 3

    9 rounds, scaled to 5 wall balls and 5 pull-ups per round
    41 abmat butterfly sit-ups