Friday, December 6 2019

Posted by Mandee on December 5, 2019   |   18 Comments



DeadLift EMOM x 10min

1st min = 5 Barbell Sumo Deadlifts

2nd min = 10 Right Arm Right Leg Kettlebell Deadlifts

3rd min = 10 Left Arm Left Leg Kettlebell Deadlifts

4th min = 5 Barbell Deadlifts
5th min = REST


20min AMRAP:

6 Deadlifts   225/155lbs   MRX 185/125lbs

7 Burpee Pull-ups
10 Kettlebell Swings   32/24   MRX 24/16
200m Run

Core & Grip Development

1-2rds NOT for Time:
1min L-sit Hold (rings/parallettes)accumulate

10 Toes to Rope
100m Plate Pinch Carry to 100m Farmers Walk to 100m Plate Pinch Carry

18 responses to “Friday, December 6 2019”

  1. Nathaniel says:

    Couple of morning studs right there! Wendy and Amanda bring the pain and laughs every morning. They’ve both got impeccable form and are two great people. Nice work CrossFitters, keep it up!

  2. Mandee says:

    Two awesome ladies and seasoned CrossFitters who move well, work hard, and enjoy the process! Amanda and Wendy brighten our mornings with their positive and friendly attitudes 😊 way to put in the work, ladies!

  3. BP says:

    6+13 RX

  4. Fleming Sharp says:

    Two great people right there!! Love these ladies!

  5. Justin says:

    Two awesome 915 regulars
    7+23 rx

  6. Kim G says:

    5+8 scaled to purple KB (20kg)

  7. CJ VK says:

    6+7 rx

  8. B. A. says:

    Couple of awesome ladies pulling up that SUMO deadlift..

    A. 5 X 5 + 50 ft HS walk (DL @365Lbs)
    B. 6+23 (+180M) on the run…
    C. 1 round!

  9. Nathaniel says:

    8 + 14 rx

  10. Bradley says:

    Wendy and Amanda are two awesome ladies who are always showing out!

    8+8 Rx

  11. Katie A says:

    Wendy W and Amanda P are the best!! 🙂 Love attempting to keep up with these strong ladies!! Looking good!

  12. steve price says:

    315 across
    4 + 17 Rx

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  14. JJ Millich says:

    A: 225#/24 kg
    B: 7+14, scaled
    (225#/burpee pull-ups/24 kg/0.5 km bike)

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