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Monday, January 20 2020

Posted by Mandee on January 19, 2020   |   15 Comments

 

 

“The MLK Muscle-Up Mile ” by DB

For Time:

805meter Row

Then
10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring)   MRX Burpee Chest to Bar Pull-Ups

20 – 18 – 16 – 14 – 12 – 10 WallBall Shots   20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)

Then
804meter Row 

Core Development
2 Rounds/Sets NOT for Time:

30sec L-Sit on Floor, Rings or Parallettes

15 Hip Extensions
15 Right Side WallBall Throws to Wall
15 Left Side WallBall Throws to Wall

15 GHD Sit-ups or Ab-mat Anchored

15 responses to “Monday, January 20 2020”

  1. Lindsey W says:

    Betsy, why we looking so miserable!? 😂

    • Katie A says:

      Lindsey it’s probably because Betsy’s slow partner wouldn’t get off the dang rower! Ha! Love you two ladies!!!

  2. Wendy Pearson says:

    Proof that those 9:15ers do more than just talk & cause trouble 🤣🤣🤣 Looking good ladies! 😘

  3. Nathaniel says:

    9:15 likes to joke around but ain’t nothin funny when they start the WOD. Here’s two examples of some funny and bad to the bone ladies! Betsy and Lindsey bring sweat, grit, and fun 5 days a week! Way to represent you two!

  4. Mandee says:

    Cool shot of two awesome women who are not only CrossFit studs but also fun, funny and lovely women! Betsy and Lindsey rock! Keep it up, you two! 😁

  5. Fleming says:

    Hey girls! Looking good you two beasts! Two awesome moms and friends!

  6. CJ VK says:

    These two are something else. 👯‍♀️

    19:40 rx

  7. Matt says:

    34:11 RX , 1st time I ever finished this workout. CrossFit is still working. Great coaching Misty. I appreciate my classmates at the 11:30am class for the push at the end. #ttptb

  8. Mandee says:

    Last day at CF Minerstown:
    3 Rounds, For total reps:
    1:30 burpees
    1:30 KBS 24/16
    1:30 sit-ups
    1:30 walking lunges
    1:30 row for calories
    1:30 box jumps 24/20”
    No rest
    Me: 618 RX
    Nate: 570 RX

  9. JJ Millich says:

    CFHsv workout from Sunday (1/19/2020):
    A: Annie Addicted to Kettlebells 2/Finisher –
    11:06/1:15, both RX
    B: E2MOM, Goblet Squats – 24kg(20)x5sets
    C: Push-ups/Sit-ups: 40/40-30/30-20/20

  10. Dukabeenmissinthestearns says:

    19:26 rx
    Two sweet ladies
    One makes a mean slim n trim strawberry flavored

  11. Misty says:

    Betsy and Lindsey! Looking determined and demonstrating the perfect KB front rack standard! Always killing it and having fun at the same time. Y’all rock!

  12. Bradley says:

    16:26 Rx

  13. WHO KNOWS WHAT I SAID says:

    Can we get an automated RIG warmer? The bar is cold.

    23:18 Scaled Burpee Chin over Bar.