Friday, September 12 2014

Posted by Mandee on September 11, 2014   |   19 Comments

Stephanie M 1Stephanie M 2

Lauren S 2Lauren S




A. In 15 minutes, achieve a 20 rep max OHS from the floor

B. 11 minute ascending AMRAP of:

1 muscle up or 1 burpee pull-up

2 shoulder to overhead 95/65 or 75/55

3 OHS 95/65 or 75/55

2 muscle ups or 2 burpee pull-ups

3 shoulder to overhead 95/65 or 75/55

4 OHS 95/65 or 75/55

3 muscle ups or 3 burpee pull-ups

4 shoulder to overhead 95/65 or 75/55

5 OHS 95/65 or 75/55

4,5,6…continue with 1 rep increases on each exercise until time runs out.


19 responses to “Friday, September 12 2014”

  1. Matt says:

    Look at that SDLHP… Someone is getting in some practice for team #ttptb!

  2. steve price says:


    • CoachDB says:

      Love it. Thanks for pointing that out as I would have never noticed this. Big OU is playing an SEC team this weekend. SEC says Tennessee can upset. Boomer Sooner!

      Steve what I look forward to more than the game is to see all CFHSV Athletes crush the 20 rep max OHS.

  3. Mandee says:

    Looking good Stephanie and Lauren! 🙂

  4. Justin says:

    86 burpee pull ups/95

  5. CoachDB says:

    I already have a lot of athletes asking me who is going to win the in-house comp. There are a lot of good teams and it will be close. Speed and power will help, but I can not emphasize again that team work, communication, and balancing strength and weaknesses may provide for an upset. Teamwork!

    Now get out there and practice these events teams. Make sure you read the Judges scorecard on the door so you are very clear on the standards especially for the synchronization and alternating partner WODs.

  6. The Anti-runner says:

    I must admit I was going to sit this one out.
    However with OHS being a goat along with many others of mine I went and glad I did.

    115@20 reps felt good ankle and hip flexibility need work
    74@95 with burpee pullups.
    Rep scheme will hurt your head.

    Great job coaching again Tracy.

  7. George C says:

    A) 20@115, attempted 20@125 but only got 13 reps @125

    B) 83@95 with burpee pullups

  8. CrossFit Kodi says:

    A. 145 (14)

    B. 86 w/ Muscle-Ups

    So proud of Shana for getting not only her first muscle-up today before class, but three more after that!

  9. Tricia says:

    Looking good ladies 🙂

  10. Josh G says:

    A. 20@135
    B. 96@95 w/ Burpee Pullups

  11. jamie cherrypicker says:


  12. Bradley F says:

    A. 19 reps at 135. Shoulders couldn’t stabilize for 1 more rep.

    B. 81 @ 115# with MUs

  13. Pedro says:

    13 Rep’s @ 125
    122 @ 75 burpee pull up

  14. steve price says:

    A. 20 @ 135

    B. 73 reps Rx’d @ 95

  15. Mac says:


    83 @ 115 and 1/2 mu and 1/2 bar mu. Hands ripped so switched.

  16. Shana says:

    A: 80

    B: 107 @65lbs. and burpee pull-ups
    Big shout out to Kodi for helping me get my first muscle up! Still need more work but one day I hope to link them!