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Monday, December 6 2021

Posted by Mandee on December 5, 2021   |   29 Comments

 

 

Overhead Squats   E3MOM 
7@70% – 6@75% – 5@80% – 4@85%

15min AMRAP:

10 Overhead Squats   95/65   RX+135/95   MRX 75/55
15 Wallball Step-Ups
10 Chest to Bar Pull-Ups   RX+5 MUs (bar or ring)   MRX Pull-Ups

Box Heights =   24/20”   RX+30/24”   MRX 20/18”

Wallballs =   20/14lbs   MRX 20/10lbs

Squat & Core Development

20 Cossack Squats (10 each leg)

20 GHD Sit-ups
20 Pistols or Scales (10 each leg)

20 Hip Extensions

20 Double KB Lunges (alt legs)

29 responses to “Monday, December 6 2021”

  1. Courtney says:

    Devonne you are too strong, lady!

  2. Adela Faust says:

    Awesome!!

  3. Brandi Copeland says:

    Devonne is powerhouse with a super laid back fun personality!! She is always encouraging and fun to talk to in class.

  4. Kathy S. says:

    A powerhouse indeed! Looking good Devonne.

  5. Nathaniel says:

    Devonne the Divine standing tall and lifting big. Devonne is a fan favorite no matter who you are. She’s genuine, down to earth, and can make anyone smile. Devonne is hard working in and out of the gym so she’s always grinding but never complaining. She can truly light up the gym with her mere presence. Devonne takes her health serious and she does the right things outside the gym to make sure she’s not just strong but CrossFit healthy too. Can’t imagine CFHSV without this young lady 😊

  6. Mandee says:

    There she is! This woman is a ray of light that’s been shining bright at CFHSV for as long as I can remember. I consider Devonne the original CFHSV MRX female athlete, and she’s been setting the bar high year after year. She is super strong, quite skilled, and has always been up for any challenge thrown her way. She’s a crowd favorite and has a smile that can light up any room. This woman IS CrossFit and I’m so proud to have her with us! 😃

  7. E says:

    Devonne one of the “originals” bringing it every time she hits the CFHSV floor. Keep being awesome!

  8. Bo says:

    A: 75-85-95-105
    B: 3+4 scaled to BMU’s instead of C2B

  9. Hal says:

    A. 135 – 155 – 155 – 165

    B. 3 scaled (135, 30”, and a pathetic excuse for BMU)

    C. Complete

  10. Damian Carr says:

    Looking strong!

  11. Kim G says:

    A. Squat therapy
    B. 3+6 rx (c2b) …the struggle is real

    Devonne is one beautifully strong lady, and It’s always a joy to see her sweet face on Saturday mornings!

  12. Mimi says:

    Whoo-hoo, Devonne! Inspiration and friend to all! 💕

  13. Regina says:

    Devonne making that weight look easy 💪💪💪

    65-70-75-attempted 80
    4+10 Rx

  14. Ashley says:

    Beautiful lady, beautiful soul and awesome friend! 💜

  15. CJ VK says:

    135(7)-185(6)-215(5)-235(4)
    4+6 rx+ (rmu)

  16. Clair says:

    Always love an opportunity to work out and see Devonne!
    A. 55-65-75-75
    B. 4+23 rxd
    Thank you Mandee and Misty!

  17. Bailey says:

    A. Training
    B. 6 rx (with BMU)

    Devonne is the best! I love seeing her walk through the door ALWAYS with a big smile. She’s genuine and kind and will light up your day. Not to mention she is one heck of an athlete that is so hardworking and strong! Keep it up Devonne!

  18. Nathaniel says:

    5 rounds scaled

  19. Mandee says:

    5 rounds RX+ (ring MU)

  20. Josh Kennedy says:

    Devonne! Among the CFHSV Old Guard!
    First day back since late September, been on near continuous TDY for 10 weeks now.
    A: 155(7) -165(6) – 175(5) – 185(4)
    B: 4+0, modified to 5 RMU per round vs C2B
    C: Complete
    Good to be back!

  21. Misty says:

    Devonne!!! This woman is beautiful both inside and out! She’s been making big gains in the last few months and I have no doubt she will keep making big strides in the months to come. Always consistent and always has a smile as she walks through the door. She’s the type of person that makes CFHSV a better place! Keep doing your thing!

  22. Duke says:

    145-155-165-185
    5+14 rx

    Devonne is so disciplined. Love seeing her on Saturday getting with itt in that back corner

  23. Alex says:

    205(7) – 220(6) – 240(5) – 240(4)
    5+3 Rx+ (RMU)

  24. JJ Millich says:

    A: 95(7)-115(5)-125(5)-140(5)-150(4)
    B: 6+5, RX (CTB)

  25. Lupo says:

    115 – 135 – 155 – 155
    5+12 rx working on C2B

  26. Jason Morgan says:

    A. Training
    B. 5 rd Scaled (10 OHS, 10 Back Rack Lunges, 10 C2B) #95

  27. Devonne says:

    Thank you everyone for the kind words! Can’t wait to get my full functionality back post my rotator cuff surgery. You are all my inspiration ❤️❤️! CFHSV has been my home for almost 12 years and will not give it up for nothing❤️❤️!

  28. B. A. says:

    A. 7@95, 7@125, 7@145, 7@165
    B. 4 rounds RX (@135 & RMU)

  29. Mac says:

    185-205-225-245

    5 rx+ bar