Friday, September 9 2022

Posted by Mandee on September 8, 2022   |   10 Comments



Strict Press   E3MOM

10 – 5 – 5 – 20

*Going for 20rep max*

5min AMRAP:

10 Handstand Push-Ups or 10 Shoulder to Overhead   155/115   MRX 115/75 1 Rope Climb   15’   RX+ Legless   MRX 10’

Rest 2min

5min AMRAP:

10 Shoulder to Overhead or 10 Handstand Push-Ups
20 Box Jumps   24/20  RX+30/24   MRX 20/18”

*athletes choice on which WOD to start with*

Handstand Walk & Overhead Development

5 Wall Walks
10 Handstand Shoulder Taps Facing Wall

5 Attempts Handstand walk
100m Kettlebell Overhead Walk
100m Overhead Plate Carry/Waiter Walk As Heavy As Possible

10 responses to “Friday, September 9 2022”

  1. Nathaniel says:

    My man Vlad putting in work! Vlad is the real deal in and out of the gym. He knows how to grind from day to day and he’s always polite and friendly. Vlad knows what he wants out of CrossFit and he’s been consistent about getting there. Health, fitness, and longevity are the goal and Vlad is a testament to it. It’s always good to see Vlad in the AM in his back corner spot working hard, breaking a sweat, and walking out the door to tackle the day. Keep it up bro!

  2. Mandee says:

    Vlad working hard and looking good! This guy has been consistent and committed since joining, and his efforts continue to pay off in more ways than one. He’s got a great attitude and a friendly disposition, and he’s always got a genuine smile to share. He’s a hard worker in and out of the gym, and he’s made gains across the board in all areas of his fitness. Always happy to see Vlad walk through the doors. Stay after it, Vlad! 😊

  3. Hal says:

    A. 45(10) – 95(5) – 115(5) – 95(20)

    B1. 2+3 rx (HSPUs / Rope Climbs)

    B2. 2+4 rx+ (s2o / box jumps)

    C. Sorta complete in time remaining

    In memory of Queen Elizabeth, play the album OK Computer OKNOTOK by Radiohead straight through.

  4. Bo says:

    A: Training (shoulders smoked)
    B1: 2 rx+ (HSPU, rope)
    B2: 1+6 rx+ (HSPU, box)

  5. CJ VK says:

    5+3 / 2+24 rx (HSPUs)

  6. Nathaniel says:

    Yesterdays WOD – ‘team fast fifties’ :

    21:30 rx+ ( teamed up with the baddest Mo-fo )

  7. Mandee says:

    Yesterday’s WOD “Team Fast Fifties”
    19:13 RX+ with Freeman

  8. Misty says:

    Vlad! So proud of this guy for joining, committing to his health and fitness and not looking back! He is now a constant in the back right corner of the gym. He is always attacking each WOD and giving it his all! Vlad is a super nice guy and always smiling and friendly as he walks through the door. He’s gaining new skills every week and it’s because he’s putting in work! Keep it up, Vlad!

  9. Alex says:

    115×20 SP
    5 Rx+ / 3+10 Rx+ (HSPU)

  10. Bailey says:

    A. #80 for 20
    B. 3+10 / 3+12 RX+