WOD:
A. Back Squat: 9 – 7 – 5 – 3 – 2 E2:30MOM
*prior to each squat set, perform 5 high box jump step downs then straight to bar – 34″/28″ or 30″/24″ or 24″/20″
B. “Gator Bite” by DB
4 rounds for time of:
6 hang power snatch 115/80 RX+ 135/95 (55 and over 95/65)
9 toes to bar
12 pull-ups RX+ chest to bar (55 and over chin over bar)
C. Skill Development:
100 double unders for time in as few sets as possible
or
30-50 double under attempts
Misty!!!! Focused and getting it done as always! Love these pictures! Love Misty!!!
Amazing Misty!
MISTY!!!!! You’re always so focused and extremely strong and fast. I love this Lady!!!
Misty!! Killing it!!!
Misty always knocking them down and picking them up!
Girl I wish I had 1/2 your motor! Always hitting it hard!
Ohhhhhhh yeah Misty! There’s not enough room on this webpage to write all the wonderful things I could say about you! Awesome athlete, wonderful person, and the best kind of friend you could wish for! Keep it up stud 🙂
The Silent Assassin herself! Misty is dynamite inside and outside of the gym.
CAPPS!!!!! Putting in WORK and doing the dang thing 🙂 You are a tremendous individual and I’m proud to be able to work with you day in and day out.
side note: Dont play her in spikeball.. You will die!!
Misty has made it a habit of making my chase her at the 0500 WOD, always bring the A-game and a smile to the box
A: 185-205-225-245-275, all A2G (1RM is 295 A2G). Even so, got to life with JasonH this morning and he put me to shame!
B: 11:10 Rx’ed. All the HPS unbroken (hook grip saved me), but rounds 3-4 of the T2B/PU were tough on the grip, had to break those up.
Keep up the great work Misty!
A. 255-275-315-335-355
B. 9:02 rx+
C. 100 du’s in :52
Misty – always kicking butt and looking good doing it.
Misty is the beast I can’t catch up with.
Open gym bench 85(10)-105(8)-115(7)-125(3)-145
Mandee inspired me to do Grace at the guys weight
5:19
Ouch
Awesome to watch you kill it! You and Mandee are some Beasts!
Way to go Jamie!! 🙂
A) 165(9)-185(7)-205(5)-215(3)-235(2)
B) 14:51 Rx+
C) 1:34
Great 0600 class today!
A: Box Sqts/Power Snatch/Skater Sqts
B: Today’s CFHSV metcon: 6:56, RX+
AND…Misty is a true BA! She’s consistent, tough and super fast! Plus she’s such a sweet lady!
A) 295 / 335 / 365 / 385 / 405
B) 7:59 RX+
C) 1:02
Strong Heath!Way to go!
Misty is one consistent hardworking crossfitter, always representing!
A. 225(9)-245(7)-315(5)-365(2)
B. 15:26 Rx
Partnered with my buddy, the one and only T.J.
Dude was jumping out of the gym during the strength portion at 46″ box jumps! No I did not do them at 46″ Ha!
Misty you are my crossfit Idol.
A. 255-275-315-335 Didn’t do 2 rep set
B. 8:57 Rx’d
Congratulation Misty on CrossFit for Kids!!
Misty is crossfit perfection! Humble, kind, and always giving 100%. Just love her!!!
Everyone is too kind… Thanks for all the sweet words! Gotta love our CF community and CF Huntsville family! I’m pushed by all of you every single day! I must say that I am super excited and honored to help get our CF kids program started and I can’t wait to work with all of your little ones!
Awesome Misty! Always working hard and an engine I envy! Go girl, you rock!
255-295-310-330-350
9:02 rx+
295-325-355-405
9:08 rx+ (was feeling okay about this time…..thank you for putting me in my place Jeremy and Heath!!)
1:00 but took 4 sets.