Deadlift E3MOM
12 – 9 – 6 – 3 – 1
3min AMRAP:
9 Left Leg Left Arm Kettlebell Deadlifts 24/16kgs RX+32/24 MRX 20/12
12 WallBall Sit-Ups 20/14lbs MRX 20/10
9 Right Leg Right Arm Kettlebell Deadlifts
Rest 2 Minute
3min AMRAP:
Run/Row 600m or 1.5k Assault Bike
Max Reps Deadlifts 225/155lbs RX+275/185 MRX 185/125
Rest 2 Minute
For Time:
18 Deadlifts
Run/Row 200m or 0.5k Assault Bike
18 Left Leg Left Arm Kettlebell Deadlifts
18 WallBall Sit-Ups
18 Right Leg Right Arm Kettlebell Deadlifts
Run/Row 200m or 0.5k Assault Bike
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LABOR DAY SCHEDULE! Monday, September 7th:
We WILL have classes at:
7am, 815am, 915am, 1130am and 1230pm
We WILL have Open Gym from 1015am-1130am
We WILL have childcare from 8am-1230pm.
PLEASE sign up to reserve your spot for class as well as childcare.
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Dats my other half 👯♀️ Love you bunches!
Melissa thumping that chest and showing off those skills! This lady has been putting in the work for years and in turn has become a well-rounded, top notch CrossFitter. She’s always pushing herself and rarely misses an opportunity to improve her fitness. Keep doing your thing, Mel B! 😁
One half of the dream team! Melissa is always pushing me and continues to motivate me everyday! Love you!
My favorite Bowen twin.
PS. No offense Jenn Jenn.
185(12)-225(9)-275(6)-335(3)-375(3)
3+16 / 13 / 4:32 rx (bike)
Melissa B in the house with the Chest 2 Bar! She’s been at CFHSV for years now and she’s brought the same effort from the beginning. She’s well rounded in skill, strength, and fitness. Melissa has always paid attention to the details and her CrossFit game shows it. Keep rollin!
Fierce. Relentless.
Woding with Mel pushes one to be better- go harder than you want to go.
One time I was halfway done with a WOD and she was already putting up her weights. Boss move.
This woman is strong, fiery & attacks wods with fierceness. She’s a super sweet friend too! Love ya Mel!!
A.) 185/225/275/325/375
B.) 2+2/8/6;17
A – 335
B(1)- 3 RX
B(2) – 12 RX
B(3) – 5:16 RX
😍😍
Melissa B rocking those C2B. Looking good!
A. 185(12) – 255(9) – 315(6) – 365(3) – 415(1)
B1. 3+25 Rx+
B2. 16 Rx+ (Row)
B3. 3:52 Rx+ (Row)
A. 185(12) – 255(9) – 315(6) – 365(3) – 390(1)
B1. 3 + 19 rx+
B2. 10 reps rx+ (row)
B3. 5:18 rx+ (row)
3️⃣9️⃣0️⃣
Melissa is one tough crossfitter.
A. 185(12) – 225(9) – 275(6) – 305(3) – 365(1)
B1. 2 + 4 rx
B2. 10 reps rx (row)
B3. 5:54 rx (row)
A. 125(12)- 145(9)- 175(6)- 195(3)- 200(1)- 205(1)
B1. 2+15rx
B2. 5rx (row)
B3. 73 reps rx (100m on last row)
A. 165(12) – 195(9) – 225(6) – 255(3) – 270(x)
B. 3+20 RX+ / 12 RX+ row / 4:51 RX+ row
Melissa! This girl can do it all! She will always hold on for one more rep, throw ten more pound on the bar, sprint a little harder… you name it, she can do it! Awesome CrossFit athlete that’s raising two little CrossFit studs that I have the privilege of working with! Keep showing us how it’s done!
225-275-315-365-405
3+4/11/4:15 bike scaled to regular situps
Brought in Matthew (oldest of the kids) for a father-son WOD at 6:15pm class
A: 185-225-245-275-315
B: 2+2 Rx; bike and 7 reps Rx; 5:15 scaled to 185#
405
3+1 / 10 bike / 5:04 bike/run