Friday, October 19 2018

Posted by Mandee on October 18, 2018   |   29 Comments




Sumo Deadlifts and One Leg Deadlifts     E2:30MOM

10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts

8 Sumo Deadlifts – 4 Left & 4 Right Leg Deadlifts

6 Sumo Deadlifts – 3 Left & 3 Right Leg Deadlifts

“The KettleBell Kerfuffle” by DB

11min AMRAP:

11 Russian Kettlebell Swings
7 Left Leg and Left Arm Kettlebell Deadlifts
11 Russian Kettlebell Swings
7 Right Leg and Right Arm Kettlebell Deadlifts
11 KettleBell Wallballs   MRX American Swing

1 Rope Climb   15′   RX+ Legless   MRX 10′

KB = 24/16kgs   RX+ 32/24 40/32   MRX 20/12

Grip and Mind Development
For Minimal Breaks/Rest:
400m Farmers Carry Double KBs or DBs

**Catch every time you stop to Rest, perform 5 Double KB/DB Push-Ups and 5 Double KB/DB Deadlifts, before proceeding forward**

**Can walk fast, but NO running**

200m Plate Pinch Carry   2x 15/10s or 25/15s





Our Annual Barbells For Boobs event is Saturday, October 27th! Help CFHSV repeat for the fourth year in a row as Alabama State Champions! Get registered today and start fundraising!!

29 responses to “Friday, October 19 2018”

  1. @PJD says:

    That’s my girl ❤️

  2. Michael Little says:

    Mel D. Crushing it! Big 8fifteener!! Killin it!!!????

  3. Jenn Jenn says:

    Love that little lady ❤️ You are a beast.

  4. @CJVK says:

    @Melly rules. ????

  5. Haley says:

    My Mel!!! Crushing it as always and looking fly as always! Love you Mely boo halls birthday week!

  6. Daniel Little says:

    Dang Mel! Crushing it everydayyy.

  7. Mandee says:

    Melissa D! Getting the work done in the shadows of the platforms. Always going hard, always showing up, and definitely always showing out! Way to keep crushing it Melissa, keep it up! ?

  8. Little Erin says:

    Damn Mel Mel! ?✨?

  9. Nathaniel says:

    Melissa D. in the zone! This is one dedicated CrossFitter with years of consistent work and the continued improvements have been awesome to witness. Keep rockin and grinding!!

  10. Dani says:

    Great pic Mel! Fierce.

  11. Courtney says:

    1. Amazing pic, Melissa!
    2. Kttlebell wall balls? Watch your teeth, people.

  12. WendyWW says:

    Love this woman & she is THE energizer bunny! I’ve known her for years & she’s stronger & faster now than she’s ever been. You-are-amazing!

  13. Flying J says:

    Strong and silent CrossFit Machine. And, Mel makes hard look easy.

  14. Melody Adair says:

    Melissa!!? Love it when we get to workout together! ???

  15. Misty says:

    Melissa… always silently killing WODs and taking names. She’s an amazing athlete that goes all out on a daily basis. Years of hard work and dedication have definitely paid off!

  16. Justin says:

    Queen of 815
    3 rx+

  17. Kim G says:

    A. Sumo DL- 145-155-175
    Single leg DL- 65-75-85
    B. 3+37 rx

    Melissa is one of the sweetest and fiercest ladies in the gym! I’ve yet to see her sacrifice form or show mercy during a wod! Thankful I get to watch her do her thing at 8:15! Keep it up!

  18. Nathaniel says:

    A. Completed

    B. 3 + 39 rx +

  19. Bradley says:

    3+36 Rx+

  20. Mel D says:

    CrossFit and all of you are pretty cool ?

    4+2 rx

  21. Chef Tyler says:

    A1: 315(10); 335(8); 365(6)
    A2: 95 across
    B: 4Rx

  22. Mandee says:

    Had to do something a little different…slow moving today, but glad just to be moving ?
    7 rounds of:
    400m run
    30 walking lunges
    10 GHDs
    20 ab-mat sir-ups

  23. Michael Little says:

    2+36 @ 40kg

  24. Wes B. says:

    A. 275-315-355
    B. 3+40 Rx (legless rope climbs)

  25. Cass Montgomery says:

    Mel!!!! I love this lady so much. So honored to be a triplet with her. What an amazing athlete and person you are. Gosh I love you so much!!! Such a great picture!!!

    Also might have tweaked my back.