WOD:
A. Strict Press: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM
B. Sprint Rounds: All Out Efforts!
3 minute AMRAP:
300m row
max reps box jumps 30″/24″/20″/18″/12″
rest 2 minutes
3 minute AMRAP:
300m row
max reps sumo deadlift high pull 115/80 or 95/65 or 75/55
rest 2 minutes
3 minute AMRAP:
300m row
max reps shoulder to overhead 115/80 or 95/65 or 75/55
rest 2 minutes
3 minute AMRAP:
300m row
max reps box jumps 30″/24″/20″/18″/12″
rest 2 minutes
3 minute AMRAP:
300m row
max reps sumo deadlift high pull 115/80 or 95/65 or 75/55
rest 2 minutes
3 minute AMRAP:
300m row
max reps shoulder to overhead 115/80 or 95/65 or 75/55
Score = total reps from all AMRAPs
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Sexy, brunette, athlete on that leaderboard, on that website, on my mind……..The one who really pays the bills…..really!
My man and his girl…Steph is the truth and Matt speaks it. Keep on keepin on Mrs. Miller 🙂
Stephanie crushing box jumps! Works hard everyday and always smiling 🙂
Steph!!!!! So strong and so sweet! I am so happy to call you my friend!!
Matts boss!! Looking good.
Steph!! Seriously putting in the hard work every day. So sweet. So humble. So genuine. I remember watching you get your first 20inch box jump. Now look at ya! Thank you for being my friend.
Love everything about this picture!! Steph ALWAYS putting in work, going hard, and with such a positive and warm spirit! 🙂
Love this woman! Get it Steph!
A. 135-150-160(2)-165(1)-145(3)
B. 186 RX @ 115/30in
Always a pleasure to wod with Stephanie! Keep up the great work!
Half of a CFHsv Power Couple!! Great pic, Stephanie!
Strong and sweet stephanie!
Great picture Stephanie!
A. 125(7) – 140(5) – 150(3) – 155(2) – 140(5)
B. 28/21/31/31/21/31 = 163 Rx @ 115/30″
Thanks everybody!! I love crossfit. I love my crossfit coaches, and I love my crossfit family!! You guys are THE Greatest!!
Half of the “Dynamic Duo”!! Always smiling and just a down-to-earth good person. These are the kind of folks that make CFHSV so special!
A. 155(7)-185(5)-215(3)-235(FAIL)-185(5)
B. 95# 186/reps 24 inch box
Great class today, Good seeing Bill today! Don’t be a stranger… thanks Kodi for turning the fans on (finally) for the last round!
TTPTB
TTCTC – TIME TO CASH THEM CHECKS
A. 75-80-85(3)-95(1)-80(4)
B. 172 @ 55lbs
Stephanie, you even have a smile when doing box jumps! Love it!
A) 140(7) – 155(5) – 170(3) – 180(2) – 160(5)
B) 185 Reps at 30″/115#
A. 115(7) 130(5) 140(3) 150(2) 130(5)
B. 148 @ 115/30″
Steph, I have to confess. You motivate me and always have since the day I met you. It is so awesome to have you a part of CFHSV.
Strict press and bench press Hurt and cause PAIN. So, I skipped it and know I have a gigantic glaring weakness of motor work needed in all aspects ranging from lactate threshold, aerobic endurance and everything in between and above and below these time domains. So I did motor work prior to WOD.
6rds of:
3min max Distance Run
45sec rest
= 650m; 650m; 600m; 600m; 650m; 675m
Well so all that running made my knees a little tender and I also need to build some sort of upper and lower body muscular endurance and stamina so I adjusted the WOD to:
3rds of:
300m Row to max reps SDHP 95lbs
2min rest
300m Row to max reps Push press 95lbs
2min rest
Scores:
SDHP = 22; 23; 25
Push Press = 26; 28; 31
This CrossFit is Tough, real Tuff!! Not sure how much longer I can keep it up. You all are amazing.
Blame it on the programmer! 😉
A. 145(7) – 165(3) – 165(3) – 175(1) – 155(4)
B. 206 reps @115 / 30″ Box Jumps
Reps – 41 – 31 – 37 – 36 – 27 – 34
135(7)-155(5)-165(2)-175(1)-155(4)
186@115/30
27/27/40/25/27/40
Stephanie is one of my favorites!!
A. 85-115-125(3)-140(2)-85
B. 187 @65 12″ stepups
Great pic Stephanie!
75(7)80(5)85(3)90(2)75(5)
238 @ 65/12″ step-ups
135(7) 155(5) 185(3) 205(1) 155(5)
132@ 95#/24″
Strong, Matt, Strong!!!