Monday, November 18 2013

Posted by Mandee on November 17, 2013   |   17 Comments

Melissa D 2Melissa D 1Melissa D 3




With a continually running clock starting on exact time marks, complete the following:

Sprint 200m then rest

At 3 minutes, sprint 200m then rest

At 6 minutes, sprint 400m then rest

At 10 minutes, sprint 400m then rest

At 14 minutes, sprint 800m then rest

At 21 minutes, sprint 400m then rest

At 25 minutes, sprint 200m then rest

At 30 minutes, 30 pull-ups AFAP then rest

At 34 minutes, 75 butterfly an-mat sit-ups AFAP then rest

At 40 minutes, hold a handstand hold as long as possible

Record splits and handstand hold time

17 responses to “Monday, November 18 2013”

  1. Nathaniel says:

    Wicked pics Melissa!

  2. Mandee says:

    Melissa!! Awesome form! That’s three different lifts and they all look stellar! 🙂

  3. Erin says:

    Melissa!!! Looking good girl!

  4. Clair Lee says:

    Awesome pictures, Melissa!!

  5. Stacey says:

    Beast…look at those muscles poppin! And your form looks amazing!

  6. Gina Terry says:

    Whoop, get it Melissa! These pics ROCK!

  7. Fleming sharp says:

    So Strong Melissa!

  8. Haley says:

    MELISSA!!! One strong momma 🙂 these pics are awesome! Showing all of us how it’s done!

  9. Calvin says:

    Looking awesome Melissa!

  10. Mimi says:

    Get it Melissa!

  11. marchelle hill says:

    Super job!

  12. Tracy says:

    Melissa!!!! Awesome pics!! Beast mode 🙂

  13. WendyW says:

    Love the pics Melissa!!! Even more, I love how your shoes match your shirt… 🙂

  14. Calvin says:

    200m 0:34
    200m 0:34
    400m 1:17
    400m 1:25
    800m 3:20
    400m 1:23
    200m 0:35
    Pu. 0:50
    BSU. 52 dnf
    HSH. 0:30

  15. Jamie ran a lot says:

    200m 1:09
    200m 1:13
    400m 2:52
    400m 3:18
    800m 7:20
    400m n/a
    200m 0:58
    Pu. 1:50
    BSU. 52 dnf
    HSH. 1:00

  16. Crossfit Huntsville — Monday, November 18 2013 [url=http://www.advancebuildingsolutions.co.uk/images/store.php?module=tags&brand=ugg-boots&tags=genuine-ugg-boots-wholesale]genuine ugg boots sale australia[/url] genuine ugg boots sale australia

  17. — [url=http://newtechultrasonics.com/linkss.php?module=tags&brand=ugg-boots&tags=cheapest-cheap-genuine-ugg-boots]genuine ugg boots uk[/url] genuine ugg boots uk