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Friday, September 4 2020

Posted by Mandee on September 3, 2020   |   22 Comments

 

 

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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22 responses to “Friday, September 4 2020”

  1. Jenn Jenn says:

    Dats my other half 👯‍♀️ Love you bunches!

  2. Mandee says:

    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! 😁

  3. maryssa says:

    One half of the dream team! Melissa is always pushing me and continues to motivate me everyday! Love you!

  4. CJ VK says:

    My favorite Bowen twin.

    PS. No offense Jenn Jenn.

  5. Nathaniel says:

    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!

  6. SARGE says:

    Fierce. Relentless.
    Woding with Mel pushes one to be better- go harder than you want to go.

  7. Anonymous says:

    One time I was halfway done with a WOD and she was already putting up her weights. Boss move.

  8. WWW says:

    This woman is strong, fiery & attacks wods with fierceness. She’s a super sweet friend too! Love ya Mel!!

  9. Kent M. says:

    A.) 185/225/275/325/375
    B.) 2+2/8/6;17

  10. Hal says:

    A – 335

    B(1)- 3 RX

    B(2) – 12 RX

    B(3) – 5:16 RX

  11. Tracy says:

    😍😍

  12. Bradley says:

    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)

  13. Nathaniel says:

    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)

  14. Professional weekender. says:

    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)

  15. Kim G says:

    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)

  16. Mandee says:

    A. 165(12) – 195(9) – 225(6) – 255(3) – 270(x)
    B. 3+20 RX+ / 12 RX+ row / 4:51 RX+ row

  17. Misty says:

    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!

  18. Justin says:

    225-275-315-365-405
    3+4/11/4:15 bike scaled to regular situps

  19. Josh Kennedy says:

    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#

  20. BP says:

    405
    3+1 / 10 bike / 5:04 bike/run