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Monday, October 5 2020

Posted by Mandee on October 4, 2020   |   18 Comments

 

 

Front Squats   E3MOM 

8 – 4 – 2 – 6 – 3

“A Deadly Mile” by DB

For Time:

10 Sumo Deadlifts – 400m Run/Row – 20 Deadlifts

Rest 1min

10 Chest to Bar Pull-Ups – 200m Run/Row – 20 Pull-Ups

Rest 1min

10 Kettlebell Sumo Deadlift High Pull – 400m Row/Run – 20 Kettlebell Swings

Rest 1min

-10 Deads – 200m Row/Run – 20 SumoDeads

Rest 1min

10 Toes to Bar – 400m Run/Row – 20 WB Sit-ups

**Athletes can start at top or bottom**

Barbell Loads =   205/135lbs   RX+ 255/175   MRX 165/115

KBs =   24/16kgs   RX+ 32/24   MRX 20/12kgs

WBs =   20/14lbs   MRX 20/10lbs

18 responses to “Monday, October 5 2020”

  1. Mandee says:

    Now that’s what I call a spot on finished position! Rosemary locked and loaded, putting in work and looking good in the process. This lady has a quiet way about her, but she makes her presence known when it’s time to throw down. She’s got a great attitude and is always a pleasure to be around. Keep it up, Rosemary! 😁

  2. Nathaniel says:

    Rosemary back in the house at CFHSV after a short hiatus and boy are we glad to have her back. Rosemary goes way back to the old gym and has always been the real deal. She’s got a sneaky smile that’s genuine and ready to joke. She takes her health serious along with being a strong mom for her two adorable kiddos. Welcome home Rosemary 😊

  3. Regina says:

    85-95-100-90-100
    4+10 Rx, row

  4. Josh Kennedy says:

    Picture-perfect lockout.
    A: Training 🙂
    B: 19:30 at MRX scale

  5. Duke says:

    TC scaled

  6. CJ VK says:

    215(8)-245(4)-260(2)-230(6)-260(3)
    19:16 rx+ run (3:21/2:03/3:13/3:24/3:15)

  7. Rosemary says:

    So glad to be back! CFH has helped me get stronger in so many ways over the years. Thanks for having such a great place to be!

  8. LisaMcCrary says:

    Scaled and time capped

  9. Bailey says:

    A. 185 (6) – 205 (4) – 215 (2) – 205 (6) – 225 (3)
    B. 19:11 rx+ (run)

  10. Nathaniel says:

    A. 205(8) – 260(4) – 280(2) – 230(6) – 280(3)

    B. 16:51 rx+

  11. Hal says:

    Beach

    3.65 mile run

    29:13 (7:59 / mile)

  12. Jason M says:

    135 – 185 – 205 – 185 – 225

    17:55 Rx (Row)

  13. Justin says:

    185-205-235-205-255
    17:01 rx row

  14. Kim G says:

    A. 85-95-105-115-120 (I tweaked the rep scheme)
    B. 4+10 rx (run- top/down)
    Same score as last year 😫

  15. Mandee says:

    18:13 scaled
    (95lb DL, all chin over Barr pull-ups, 16kg KB, single leg T2B / row)

  16. Chef T says:

    Training
    18:16 Rx

  17. MH says:

    3:39 1000 row PR
    5+45 RX+ bike
    6:46 mile run (not even close to a PR haha)