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Friday, July 22 2016

Posted by Mandee on July 21, 2016   |   26 Comments

Steph O

 

 

WOD:

A. Sumo Deadlift: 9 – 6 – 3 – 4 – 1/2   E3MOM

B. Ascending 12 minute AMRAP of:

6 calorie row

6 sumo deadlift 225/155   RX+ 275/185  (MRX 185/115)

6 box jumps 24:/20″  RX+ 30″/24″  (MRX 20″/18″)

8 calorie row

8 sumo deadlift 225/155   RX+ 275/185  (MRX 185/115)

8 box jumps 24:/20″  RX+ 30″/24″  (MRX 20″/18″)

10 calorie row

10 sumo deadlift 225/155   RX+ 275/185  (MRX 185/115)

10 box jumps 24:/20″  RX+ 30″/24″  (MRX 20″/18″)

12-12-12, 14-14-14…continue pattern until time expires

C. Core Development:

30-50 hip extensions

30-50 good morning with light barbell or banded good morning

 

 

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26 responses to “Friday, July 22 2016”

  1. Carrie says:

    STEPHANIE!

  2. jamie cherrypicker says:

    I wish I came in the mornings to lift with her 🙂

  3. George C says:

    Stephanie! She’s been working hard and it shows. Keep it up my friend!

  4. Dani says:

    My awesome friend Steph!!! I have had so much fun getting to know you these early mornings. You have such a fun and easy going way about you that makes crossfitting alongside you a joy! You consistently life super heavy, and give 100% and you inspire me!

  5. Stephanie says:

    Heck yes!!

    Man this picture makes me happy – doing what I love! Crossfit has legit changed my life and I love each and every person I have come across at the gym! Could not imagine my life without any of this! GROUP HUG!!

  6. Chauncey says:

    Way to Go Steph

  7. BP says:

    There she is! Always judging me when I sleep in and slum it with the 0700 crew. Keep up the great work! This taco is for you!!

  8. SheaW says:

    Woo! Stephanie! Rocking the 0600 consistently. Love working out with you!

  9. CJ VK says:

    Yooooooooo. Keep it up killa!

  10. Nolan says:

    One of my favorites at CFHSV right there, Keep grinding Steph- proud of you.

  11. Mandee says:

    I recognize that expression of pure grit and determination right there!! So awesome Steph! Always lifting heavy and going hard in the wee hours of the morning! 🙂

  12. Nathaniel says:

    Look at that girl…she ready! Steph ROCKS so hard!

  13. Eric says:

    0600 veteran Steph has always impressed me. She works as hard as anyone in the gym and smiles while doing it. Keep putting in the time Steph it’s working!!

  14. Josh Kennedy says:

    A: 225-255-285-265-315(2)
    B: 3+0 Rx+
    C: Complete
    Abs still fried from the GHD SU, now lower back is gone too!

  15. BP says:

    A. 265-315-365-315-395(1)
    B. 5 rounds RX

  16. Mandee says:

    Early AM hotel WOD:
    15 min AMRAP: 8 burpees, 16 DB SDHP (50/30), 8 double bench jump overs:
    Mandee: 6 +18
    Nate: 7
    50 butterfly sit ups
    1 min high plank hold
    1 min low plank hold

  17. Kim W. says:

    Looking good Stephine!

    A. 215(9)-245(6)-265(3)-245(4)-275(2)

    B. 5 RX+

  18. Daniel Lynch says:

    11:30am Class:
    A. 255-275-285-275-335(2)
    B. 5 rounds Rx

    Heat index @ noon: 102°

  19. Jessica Thompson says:

    Steph!! Looking good girl!

  20. jamie cherrypicker says:

    A. 265(6)-265(6)-295(3)-265(4)-295(1)
    B. 4+12 scaled to step ups

  21. Steve Price says:

    A. 315 x 9 – 365 x 6 – 405×3 – 365×4 – 435×2

    B. 4 + 3 Rx+ @ 275/30″

    Great coaching John, You have handled it this week!!!

  22. Justin says:

    315-355-385-355-405(2)
    4+28 rx+

  23. Eric says:

    A. Got heavy with Kyle
    B. 4+15 Rx’d

  24. Cheryl says:

    Three WOD in the books. Thank you John for the help. Everyone needs to start somewhere. 4+24 scaled.

  25. MH says:

    A. 185,200,215, 220,220,230

    B. 5+2 Rx+