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Monday, January 16 2023

Posted by Mandee on January 15, 2023   |   22 Comments

 

 

“The MLK Muscle-Up Mile ” by DB

For Time: (35min cap)

805meter Row

Then

10 – 8 – 6 – 4 – 2 – 1

Muscle-Ups (Ring)   MRX Burpee Chest to Bar

20 – 18 – 16 – 14 – 12 – 10

WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

**10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU

Then

804meter Row

Core Development

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings

15 Russian Twist

15 Butterfly Weighted Sit-ups

15 ButterflyWeighted Sit-ups

*Repeat in Reverse Order*

 

22 responses to “Monday, January 16 2023”

  1. Nathaniel says:

    I see ya Mike! Mike shows up laid back but ready. He’s easy goin and jokes on himself, but he ain’t too cool to go hard when it’s time. Mikes been nothing but a gentleman since joining CFHSV. He’s a smart CrossFitter that has longevity in mind. Always good to see Mike stroll through the door with that grin and a twinkle in his eye before he wrestles a WOD to the ground. Keep showin up my man!

  2. Mandee says:

    Mike looking focused and no doubt going hard on that rower. This man is the total package — a hard working athlete who treats everyone with kindness and respect. Mike trains smart and always gets the most out of his workouts. He’s motivated to push his limits and keep making gains, but he’s also smart and trains for the long game. Mike is always personable and friendly, and it’s always good to see him walking through the door. Way to go, Mike…keep after it! 😄

  3. Hal says:

    A. 18:50 scaled life (push-ups, ring rows)

    B. Complete

  4. Bo says:

    22:59 scaled to BMU’s

  5. Tyler Canoles says:

    31:17 RX

  6. Clair says:

    22:59 scaled to burpee ctb

  7. Justin says:

    19:28 scaled to bar mus

  8. CJ says:

    24:47 rx
    22:45 rx in 2022
    19:40 rx in 2020
    22:14 rx w/ 30# WB in 2019
    19:12 scaled RMU reps to 5-4-3-2-2-2 in 2017

  9. Duke says:

    17:15 mrx

    Last year 17:53 mrx

  10. Bradley says:

    Looking good Mike. He is always going hard and showing out!

  11. Jason Morgan says:

    19:55 Scaled (BMU)

  12. Bailey says:

    17:20 RX (10’ WBS)

    2022: 22:12 RX

  13. Daniel N says:

    25:15 Rx

  14. Nathaniel says:

    17:05 rx

  15. Lupo says:

    19:17 rx
    (2022: 20:41 rx)

  16. Alex says:

    17:48 Rx

  17. JJ Millich says:

    Yesterday’s Big Bear Complex Workout –
    A: 220#
    B: 185#
    C: 5 RFT (200m Run + 7 BackSquats@185 from grd)
    Time = 9:16

  18. Mandee says:

    19:25 RX

  19. Freeman says:

    15:39 Rx

  20. Mac says:

    23:28 rx

  21. Cherokee says:

    18:59 Rx