Monday, December 9 2019

Posted by Mandee on December 8, 2019   |   23 Comments




5 Minute Build Ups

5min Build Up Shoulder to Overhead
5min Hang Power Clean

5min Build Up DeadLifts

“The Equalizer” by DB

For Time:
18 Deadlifts    175/115   RX+ 205/135   MRX 135/95

9 Hang Power Cleans
6 Shoulder to Overhead
200m Row or Run or 0.5km Assault Bike
12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row or Run or 1km Assault Bike
9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row or Run or 1.5km Assault Bike

*compare to 17 Dec 2018*

Core Development

25 V-ups

25 Hip Extension

25 Hollow Rocks

25 Ball Slams

23 responses to “Monday, December 9 2019”

  1. Chef Tyler says:

    Cass has been working her tail off in and out of the gym and it shows. Seeing her growth from a brand new CrossFitter trying to remember the difference between a snatch and a clean (and doing snatches at home with an EZ curl bar lol) to 838th in the world. I couldn’t be more proud of someone. Let’s keep that momentum going ♥️

  2. Chef Tyler says:

    Dustin your quads are huge

  3. Nathaniel says:

    Lot of studs in this photo with Cass leading the pack! Cass lifts weight like its second nature. She’s been working hard and it shows in every area of her CrossFit game. Keep slanging those weights!

  4. Mandee says:

    Such a cool shot of a bunch of studs grinding it out on the bikes and Cass doing what she does best in the front! Cass makes heavy weight look light and high skill movements look easy. Her work over the years as well as her commitment and dedication to her fitness certainly shows and she just keeps getting fitter, faster and stronger. Keep up the hard work, Cass! 😃

  5. MH says:

    Love this sweet Strong Friend of mine <3

  6. Melody says:

    Let’s goooo!!! 💗 keep it up, Cass!

  7. Kim G says:

    12:46 scaled- started at 105 then went to 95 run/run/row

  8. Erin Little says:

    Cass is STRONG, inside and out! 💖 Love you friend! Not shrimpy at all 🍤

  9. CJ VK says:

    Cass rollin’.

    12:05 rx+

  10. Duke says:

    12:36 rx+
    2 seconds slower than last year

  11. Misty says:

    What a pic! Look at all those studs!! Cass doing what she does best and everyone else grinding it out on the bikes! All of these strong athletes are dedicated and bring it every single day… just another day at CFHSV!!

  12. steve price says:

    11:02 Rx

  13. Nathaniel says:

    10:15 rx+

  14. Cassarole says:

    Whoah! This pic is awesome! There is so much i could say about it: i’ve got two of the baddest dudes that are dear friends of mine behind me tearing up the bike. I love ya Paul, and Dustin; ya’ll make training fun. This wod was hspu, deadlifts, and biking for us and i remember it vividly. Those two ladies biking are also two of the coolest members! Love throwing down next to them! I love da gym!

  15. MH says:

    8:35 RX+ row

  16. Fleming Sharp says:

    Great pic of the awesome Cass!! Looking strong and fierce!

  17. Wesley Branch says:

    8:12 Rx
    1 minute better compared to last year

  18. Mandee says:

    9:41 RX+

  19. Justin says:

    10:07 rx+ all bike

  20. Mo A says:

    8:19 rx+ run

  21. JJ Millich says:

    A: PJ/HPC/DL – 220/240/300
    B: 9:15, RX @185, all bike

  22. Shot Caller says:

    Running Facial Rec on the video of “The Shot” from Huntsville Times Classic Need to confirm that is really Nate. I will update with my findings. Seems a little hairy to me!

    Warm-up scaled
    A: DL- 275, HPC – 185, PP – 175
    B: 10:38, scaled @135, Run – 200M, Bike – 1K, Row 600M