WOD:
A. Strict Press: 6 – 5 – 4 – 3 – 1 E3MOM
B. 3 x 3 minute AMRAPs of:
3 muscle-ups OR 3 chest to bar pull-ups and 3 dips
6 sumo deadlift high pull 95/65 or 75/55
6 HSPU OR 6 strict press 95/65 or 75/55
rest 1 minute between each AMRAP; pick up where you left off for 1 total score
C. Flexibility Training:
2×30 sec couch stretch or modified couch stretch
2×30 sec head to floor straddle stretch
2×10 sec back bridge/arch
spend 3-5 minutes with favorite shoulder stretches
CFHSV Running & Endurance WOD:
Awesome pic of a truly stellar athlete, doing what she does best! Dominating and looking cool as a cucumber in the process 🙂 keep it up Mary Helen!
This one trains hard and goes hard! Great shot of ‘Hail Mary’ pounding the pavement
Awesome picture of MH doing what she does! Girl is sweet, strong, fast, and focused. Keep training MH! Love watching you grow.
Stud
She’s got all kinds of skills, and she’s always cocked, loaded, and ready to roll! Go MH!
I wish I had 1% of the stamina Mary Helen has!!! This girl can go and go and go and NEVER has to rest. And then when she is done, she will go again!!!! Keep it up MH! It’s always fun to watch you crush whatever WOD is thrown at you!
This women is legit. Been watching her since day one.
Tough and focused.
Girl can run! Go MH, go!
A. All reps @ %
B. 5+2 Rx (alternated RMU & BMU – HSPU)
8:00am Class:
A: 125(6)-135(5)-145(4)-160(3)-175(1)-180(1)
B: 7+8, RX (RMU, 95#, hspu)
– Great class Mandee! MH looking fast as always! 1st Saturday in months! Great to be back!
A. 6@135, 5@145, 4@155, 2@165, 2@180
B. 7+1 bar muscle up, HSPU
135-145-155-165-180
6+3 bar mu/95/hspu
A. Strict Press :
6 @135
5 @140
4 @150
3 @160
1 @170
B. 9 rx ( HSPUs, ring MUs, 95# )
MH just continues to get better and better. And she can run for days (but she still couldn’t beat me in a 5k last Thanksgiving ?).
A. 115(6) – 125(5) – 135(4) – 145(3) – 155(1)
B. 9+9 Rx (Ring MUs, 95#, HSPUs)
A. 115-125-145-155-175(felt good, Pr)
B. 5+7 BMU Strict Press
A. Dumbbell Work
B. 10 rounds RX: RIng MU / 95 / HSPUs
Nice stud!!!
Well I used to say I want a rematch 5km race against ole’ Mary Helen, but as I notice her times of late, I might hold off 🙂
Strict Press = 6@115 – 5@125 – 4@135 – 3@145 – 1@155
WOD = 3 Ring MUs, 6 SDHP@95lbs, 6 HSPU
RXd = 6rds +11reps
Man it was all HSPU that put a whippin’ on me, all else unbroken. I will keep the Faith and keep training!
BP, I have my eye on you. Very consistent and continuing to climb.
Also somebody better keep an eye on Kobra, that boy just ain’t right with 10rds
Great work as well to all CFHSV athletes that keep on CrossFitting CFHSV style!!
Thanks for the encouragement coach!
A: 80(6) 85(5) 90(4) 95(3) 100(1)
B: 6+1 RX Ring MU/ HSPU/ 65#
Great picture MH!!! Keep up the hard work!