Friday, December 4 2020

Posted by Mandee on December 3, 2020   |   14 Comments



12min EMOM

1st Minute – 10 Bench Press to 5-10 Dips

2nd Minute – REST

3rd Minute – 5-10 Standing Plate Chest Press to 5-10 Fingertip Push-ups

4th Minute – REST

*Perform 3 times*

3 Rounds For Time:

3 Over Bar Burpees

6 Barbell Push-Ups

9 Deadlifts
6 Hang Power Cleans

3 Front Squats

36 WallBall Sit-Ups

Barbell Loads =   155/105   RX+185/125   MRX 115/75

Wallballs =   20/14lbs   MRX 14/10lbs

Core Development

1min High Plank Hold
1min Hollow Hold
1min Low Plank Hold
30 Barbell or Banded Good Mornings

14 responses to “Friday, December 4 2020”

  1. WendyWW says:

    Katie!! That was a tough day but you rocked it & were a fast rabbit for me to try to chase. I love seeing all your gains from putting in some serious work. You are an inspiration!

  2. Nathaniel says:

    Katie A. lookin like the stud that she is! Katie brings a smile and a punch. She don’t back down from any WOD. The gains she’s made across the board are so impressive and a testament to her work ethic and consistency. Katie is also encouraging and kind to everyone around her. Glad you call CFHSV home Katie?

  3. Mandee says:

    Awesome shot of a total stud! Katie A brings the heat every day. This woman knows what it means to stay the course, keep your head down, and just keep putting in the work. She is also sweet, friendly and always encouraging to others. What an example she is setting for her two precious little girls! You rock, Katie! ?

  4. Lindsey W says:

    Katie!!!!!! She is beyond amazing! And one of the most encouraging Crossfitters you will ever meet. You always want Katie A in your corner! And she doesn’t cherry-pick like the rest of us 915’ers!!!

  5. Adela Faust says:

    Katie, beautiful picture! This young lady is a great athlete, focused, determined, and strong. You are the best!

  6. Hal says:

    A. Complete

    B. 7:30 RX

    C. Complete

  7. Fleming says:

    Awesome Katie! Katie is as strong as she is sweet! She’s hardworking, positive and a fun part of 915!

  8. Justin says:

    6:49 rx

  9. Regina says:

    Awesome picture, Katie!

    13:39 Rx

  10. CJ VK says:

    7:52 rx+

  11. Nathaniel says:

    6:21 rx +

  12. Jason Morgan says:

    11:51 Rx+

  13. Mandee says:

    6:56 RX+

  14. Kim G says:

    14:43 rx

    Nice work, Katie!!!