Monday, October 7 2019

Posted by Mandee on October 6, 2019   |   18 Comments



10min EMOM Death by Burpee Muscle-Ups or Burpee Chest or Bar Pull-ups or Burpee Pull-Up Challenge

Min 1 = 1   Min 2 = 2   Min 3 = 3

**Once you Fail or Fall Behind on One Move, Switch to Next. If you can’t, sit out a min or two and get back in.**

“1 Deadly Mile” by DB

For Time:
10 Deadlifts

400m Run

10 Deadlifts

Rest 1min

10 Chest to Bar Pull-Ups

200m Run

20 Pull-Ups

Rest 1min

10 Kettlebell Sumo Deadlift High Pull

400m Row

20 Russian Kettlebell Swings

Rest 1min

10 Deadlifts

200m Row

10 Deadlifts

Rest 1min

10 Toes to Bar

400m Run or Row

20 Military Sit- Ups   RX+ GHD Sit-Ups

**Athletes can start at top or bottom**

Barbell Loads =   225/155lbs   RX+ 275/185   MRX 185/125

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





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18 responses to “Monday, October 7 2019”

  1. Nathaniel says:

    Steph M! Stephanie is as good as they come. She’s one hard working lady in and out of the gym. She’s been consistent since she joined years ago. But the real treat is the person she is. She’s kind, authentic, and full of laughs and jokes too! CFHSV got a sweet deal when this bad ass joined!

  2. Mandee says:

    Heck yeah! Stephanie Miller demonstrating a picture perfect push-up. This woman is a great athlete and an even better person. I love catching up with Steph anytime she’s in class. Her positive energy is infectious and she makes everyone around her smile 😁

  3. Courtney says:

    Steph ❤️❤️❤️ The work ethic is unmatched and she always has smiles and love to boot. Who else could master that combo?

  4. Matt says:

    The highest achiever I have ever known. A perfect 10! 😘

  5. Justin says:

    1-5 burpee bar mus
    6-10 burpee pullups
    17:17 rx

  6. CJ VK says:

    A. 1-6 burpee BMU
    B. 16:16 rx

  7. Steph says:

    Thanks so much!! Love all my friends at CFHSV. You guys are the GREATEST!!

  8. Duke says:

    17:11 rx

  9. Nathaniel says:

    A. Completed 8th minute of Burpee Bar MUs

    B. 15:41 rx+

  10. MH says:

    1-6 burpee bmu
    15:24 RX+

  11. Eric Hedges says:

    1-5 burpee BMU
    17:27 Assault instead of run

  12. Michael Little says:

    1-5 RMU
    15:05 Rx+

  13. Chef Tyler says:

    A. MU: 1,2,3,4, rest 5, PU 6, then 1x MU, 7,8, rest 9,10
    B. 17:26 Rx

  14. Mandee says:

    15:56 RX+

  15. Bailey says:

    18:06 scaled

  16. Kim G says:

    A. Burpee C2B through rd 4, then burpee pull-ups through rd 7, rested on 8, finished rd 9, then rested on 10.
    B. 4+10 rx (had 200m on rower at cutoff)

  17. Cam says: