Monday, September 19 2016

Posted by Mandee on September 18, 2016   |   37 Comments




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

37 responses to “Monday, September 19 2016”

  1. Heather C says:

    Katie, looking strong and determined, my CrossFit sis!

  2. George C says:

    Strong work Katie!

  3. Zee says:

    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!

  4. Mandee says:

    Oh yeah, looking good Katie! Consistency, hard work, and determination shining through everyday! And always a sweet smile as well 🙂 Keep it up stud!

  5. KOBRA says:

    Katie is STRONG! Way to work hard stud!

  6. Lisa T. says:

    Katie!!!! You. Rock!!!

  7. Nathaniel says:

    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 ?

  8. Haley says:

    Strong and sweet Katie! Great picture of a great athlete!

  9. BP says:

    A. 155-185-205-225-230X missed the jerk
    B. 11:54 RX

  10. Jessica Thompson says:

    Katie… my basketball friend! Keep up the good work.

  11. Josh Kennedy says:

    A: 154-165-175-185-185
    B: scaled to 135# in 10:17. Shoulders not feeling like going super heavy today.
    C: Complete

  12. George C says:

    A) 195
    B) 13:52 @165
    C) Complete

  13. Daniel Lynch says:

    A) 205
    B) 9:30 scaled, it turns out 185 was really heavy
    C) Yes

  14. CJ VK says:

    A. 135-185-205-215-225
    B. 13:27 rx

  15. Clair says:

    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

  16. CoachDB says:

    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

    • Mandee says:

      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 🙂

  17. Dani says:

    Katie! Looking all about that toughness.

  18. Steve Price says:

    A. 235 – 245(F) got it overhead and lost it backwards before I could bring my feet back together.

    B. 10:27 Rx

  19. Rob Latham says:

    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!

  20. Bradley says:

    Looking good Katie!

    A. 165-185-205-220-230

    B. 6:01 Rx

  21. Mimi says:

    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!!!

  22. jamie cherrypicker says:

    Lincoln County in the house!
    A. 125-155-175-185
    B. 8:18 scaled to pullups

  23. Shana says:

    Sweet, strong Katie!!! Love your determination and laugh! Keep at it!!!

    A: 125-145-160-165
    B: 6:39 RX

  24. Justin says:

    3:55 rx

  25. Mac says:

    6:01 rx w/ axle bar

  26. Jeremy M. says:

    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!

  27. Katie C. says:

    Thanks to all of you! Y’all are awesome.
    A. 125-135-140-145-150
    B. 8:01 RX

  28. Old dude says:

    230 max
    6:31 RX’d couldn’t imagine with axle bar

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