WOD:
A. Build up to a max load of the following cluster:
3 deadlifts to 2 hang cleans to 1 jerk E3MOM for 5 sets
B. “The Final”
For Time:
27 chest to bar pull-ups (MRX 27 regular pull-ups)
then, 2 rounds of:
12 deadlifts 185/125 (MRX 135/95)
9 hang power cleans
6 jerks
C. Core and Shoulder Development:
15-30 strict dips, ring or bar
25 hollow rocks
1 minute opposing leg/arm plank hold (left leg, right arm)
25 hollow rocks
1 minute opposing leg/arm plank hold (right leg, left arm)
30-50 weight plate French tricep press
Katie, looking strong and determined, my CrossFit sis!
Strong work Katie!
Such a phenomenal athlete and proud to call her my friend! One of the strongest and sweetest people I’ve had the pleasure of meeting! Great pic!
Oh yeah, looking good Katie! Consistency, hard work, and determination shining through everyday! And always a sweet smile as well 🙂 Keep it up stud!
Katie is STRONG! Way to work hard stud!
Katie!!!! You. Rock!!!
From the day she walked through the doors of CFHSV Katie C. has been all about being her best. She has not failed once. Way to put in the work sweet Katie ?
Strong and sweet Katie! Great picture of a great athlete!
A. 155-185-205-225-230X missed the jerk
B. 11:54 RX
Katie… my basketball friend! Keep up the good work.
A: 154-165-175-185-185
B: scaled to 135# in 10:17. Shoulders not feeling like going super heavy today.
C: Complete
A) 195
B) 13:52 @165
C) Complete
A) 205
B) 9:30 scaled, it turns out 185 was really heavy
C) Yes
A. 135-185-205-215-225
B. 13:27 rx
Great job on that 225 C.J.
Trying to get strong like you!
A. 85-95-100-105-110
B 8:10 scaled weight to 95#
Great class and appreciate the coaching, Mandee!
C. Only had enough time for the following:
15 ring dips
35 Hollow rocks
1:00 sec opposing leg/arm plank hold
30 weight plate tricep press
That workout destroyed me. It hurt me good. Do not know why it was so hard on me. I had no business doing 185lbs, but it sure did not feel like it was the weight that smoked me so bad. My hat goes off to any Master’s that was able to finish this WOD at the CF Games in the time cap with a fat bar. Just for fun I looked at my master’s class and the Stud (Ron Matthews) who won did it in 5:20, 2nd at 6:49 and 3rd at 7:53. Wow!
3-2-1 Complex = 125 – 155 – 185 – 205 – No more, 205 was it as I want to jerk with my left knee.
–
WOD “The Final” = RXd = 8:31 – Should have scaled to MRX at 135 or 155lbs – stared at bar too much, still not sure if it was weight or my mental weakness or physical weakness, it just hurt.
–
Core & Shoulder Development: = Complete
I’m pretty sure it was strength on display during that 8 minutes and 31 seconds, not weakness. You’re the toughest dude out there, no doubt 🙂
Katie! Looking all about that toughness.
A. 235 – 245(F) got it overhead and lost it backwards before I could bring my feet back together.
B. 10:27 Rx
You are a maniac! Great job, and scores!
Appreciate it B.P., you’ve been killing it lately!
A. 135 – 165 – 175 – 185 – 195 (2RM PR from the hang)
B. 7:06 at 135 lbs. Would like to try this one again with a little more weight on the bar.
Fun workout, and an awesome display at 11:30 by Daniel tackling this with the big bar. Hats off to the Duke!
Looking good Katie!
A. 165-185-205-220-230
B. 6:01 Rx
A: 85-105-115-120-125(x) (fell out of my hands on the second HPC)
B: 10:44 scaled to 105#
C: complete
Looking strong, Katie!!!
Lincoln County in the house!
A. 125-155-175-185
B. 8:18 scaled to pullups
Sweet, strong Katie!!! Love your determination and laugh! Keep at it!!!
A: 125-145-160-165
B: 6:39 RX
185-205-225-235-245
3:55 rx
Incredible Justin! Justincredible!!!!!
Must have been all that chalk I threw in your face…ridiculous.
305
6:01 rx w/ axle bar
Wow, strong!
6:15pm Class:
A: 185-215-235-245-250(x, failed jerk?)
B: 5:58, RX
– Awesome class Bradley! Katie looking strong! She’s one heck of an athlete and such a super sweet gal!
Thanks to all of you! Y’all are awesome.
A. 125-135-140-145-150
B. 8:01 RX
230 max
6:31 RX’d couldn’t imagine with axle bar
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