Monday, January 16, 2017

Posted by Mandee on January 15, 2017   |   25 Comments






A. “The MLK Muscle-Up Mile” by DB

For Time:

-805 meter Row
-10-8-6-4-2-1   Ring Muscle-Ups   (MRX Burpee C2B)
-20-18-16-14-12-10   Wallballs   20/14lbs   10/9′   (MRX 20/10   9′)
-804 meter Row

B. Core Development

-1min L-Sit on Floor, Rings, or Parallettes
-30 Hip Extensions
-50 GHD Sit-ups or Ab-mat Anchored for time

25 responses to “Monday, January 16, 2017”

  1. KOBRA says:

    Lacey Loo! Such a beautiful personality and hard worker! Just look at that laser focus 🙂

  2. Jeff K says:

    Looking strong and determined Lacey! This girl is a natural.

  3. Mandee says:

    Love this picture of this totally awesome CrossFitter! Lacey is one hard working athlete with an infectious smile! Keep it up stud muffin! 🙂

  4. Dani says:

    Lacey is amazing! End of story. Great picture!

  5. Nathaniel says:

    Lace to the face! Lacey is one of the most dangerous kind. She smiles while she attacks – scary! Keep being scary homegirl ?

  6. George C says:

    25:23, scaled to 6-6-6-4-2-1 bar muscle ups.

  7. Bradley says:

    Lacey is just awesome. Great smile, great person, and shows up and throws down hard! Keep it up!

    17:08 Rx

    P.S. Don’t lay on the ground after the last set of WBS. There’s still more rowing to do ?

  8. BP says:

    22:43 Scaled
    3-3-3-3-2-1 RMU attempts

  9. Nathaniel says:

    17:32 rx

  10. KOBRA says:

    8:15 class = 17:43 RX

    11:30 class = 17:36 RX

  11. CJ VK says:


    Scaled RMU reps to 5-4-3-2-2-2

  12. CoachDB says:

    Lacy and the Rocket Scientist, showing up and showing out!
    WOD as RXd and all unbroken except round of 8 MUs got 7 then 1. GRRRRrrr

    Hope everyone is having a marvelous Martin Luther King Jr. Day!

  13. Blocker says:

    Man, I look on here and see a couple of things:

    #1 they must have something in the water in Huntsville because some of your times are CRAZY FAST!
    #2 Coach DB spreads his encouragement to the whole world!

    Greetings from CrossFit Jenks!

  14. Justin says:

    21:30 scaled to bar muscle ups

  15. John H says:

    15:55 rx

    • David Mc says:

      Dude…….Now I don’t feel so bad for almost having a stroke doing that partner WOD with you Saturday.

  16. Mimi says:

    20:54 scaled, to KBS after 30 WBS and burpee pull ups
    Whoop whoop, Lacey!

  17. Brian A says:

    22:44 RX

  18. Shay Shay says:

    20:47 RX

  19. Mac says:

    18:33 rx

  20. Zee says:

    Lacey awesome form, and Travis is killing it as always in the background!