Sumo Deadlifts E3MOM
7 – 5 – 3 – 2
21 – 15 – 9 – 6 – 3 Reps For Time of:
Sumo Deadlifts 185/125 RX+225/155 MRX 135/95
Handstand Push-Ups RX+ Strict MRX 2/4″ Rise
WallBall Shots 20/14 to 10/9′ RX+11/10′ MRX 20/10 to 9′
WallBall Sit-Ups RX+ GHD WallBall Sit-Ups
Handstand and Pistol Development
20 Handstand Shoulder Taps
20 Cossack Squats Alternating Legs (10 ea) -50′ Handstand Walk or 10 attempts
20 Pistols or Scales (10 ea)
1min Handstand Hold w/wall or freestanding
Thanksgiving Week Schedule!
Thursday, November 22nd: Closed — Happy Thanksgiving!
Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM.
Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM.
Sunday, November 25th: regular schedule
Rachel P swingin that bell! Rachel quietly goes about her business and continues to grow as an athlete. She’s always in class to learn or teach. Great work Rachel!!
Awesome lady and dedicated to getting better every day!
Heck yeah! Rachel has stayed the course, put in the work, and man has it paid off! She has made incredible gains in her strength and overall fitness, and with her consistency and work ethic, I have no doubt she will continue to excel. Way to go, Rachel! Keep it up! ?
Great picture! It shows the determination and focus Rachel always brings with her.
Rachel! Always kind, smiling and working hard! What a great example she sets for those CrossFit kids of hers.. they are strong just like their mama! Keep setting that standard!
Rachel is always ready, focused,and always smiling.
Rachel! She takes on wods with focus and she is killin it! Great job!
A. Warm-up for wod, still hurting from ? ?
B. 13:20 rx
A. 145(7)- 165(5)- 175(3)- 185(2)
B. 17:35 scaled hspu to 6-6-63-2
A. 85# across
B. 13:25 scaled. Weight @85 and cut DL reps to 12-10-9-6-3. ?
A. 295(7) – 335(5) – 355(3) – 375(2)
B. 9:07 rx
A. Kneehabing
B. 12:30 RX
225-275-315-365
11:38 rx strict hspu
10:34 rx
10:46
A. 315/355/405/435
B. 3+6 Rx (eh..did my best)
Rachel has made tremendous strides and continues to get stronger. Keep working hard!
A. 295(7) – 335(5) – 355(3) – 375(2)
B. 13:53 Rx+
17:10 Scaled to:
Sumo DL
Strict HSPU
30 lb Wall Ball Sit-ups
Then
54x 30lb Wall Ball to 10ft