Saturday, January 21, 2017

Posted by Mandee on January 20, 2017   |   20 Comments

Zee 1Zee 2



A. EMOM Activator for 6min
1st min = 30sec Handstand Activation, 30sec Rest

2nd min = 30sec Running Drills, 30sec Rest

3rd min = 30sec G2O Activation   45/35   65/45   75/55   95/65   115/75 etc., 30sec Rest


B. 3 rounds for time of:

-5 G2O   135/95   RX+165/115   (MRX 105/70)

-5 Strict HSPU   RX+ Parallette Kipping

-200m Run

-10 Kipping HSPU   RX+ Strict

-200m Run

-5 G2O   135/95   RX+165/115   (MRX 105/70)

Rest 2min after each round to include the final round

C. “Finisher”
For Time: 100ft Handstand Walk  (MRX 75′) or 300ft Bear Crawl  (MRX 200ft)


CFHSV Running and Endurance WOD

45 Minute AMRAP

Run 1 Mile, note time

–rest equal time and repeat–

20 responses to “Saturday, January 21, 2017”

  1. Nathaniel says:

    Zee Jones! Zee puts in work and takes the time to encourage others! Keep grinding Zee

  2. Mandee says:

    That’s one hard working, dedicated CrossFitter right there! Looking good Zee! Keep it up! 🙂

  3. George C says:

    You won’t find a nicer, more dedicated, or harder working athlete anywhere. Zee sets the standard both in her own training and the way she treats and encourages those around her.

  4. Patty says:

    Always friendly and sweet to everyone. Zee you are truly an inspiration to so many. You are such a hard worker.

  5. Lisa T. says:

    Zee! Love her! She’s super strong, and intense and hard worker, has a big heart and is always motivating others. WOD’n with her is a great time, especially when she busts out a dance move, or two, for me. ?

  6. Matt says:

    She so bad to the bone!

  7. Dave M says:

    Zee! Always working hard and always with a smile.

    No matter how bad the wod, you can count on her to encourage others.

  8. Damian says:

    Awesome athlete and person!

    Zee = GOD + FAMILY + CROSSFIT = MastURpeace

  9. WWW says:

    Zee! Such a hard worker & always carrying a smile. I admire how you put in the hard work and get results. You are inspiring!!

  10. Dani says:

    This is an amazing picture!! I’ve been waiting to see Zee featured here 🙂 Wonderful athlete who inspires everyone. Great work!!

  11. Steve Price says:

    Living Proof that hard work and dedication yields results!! Zee has gotten stronger, faster, and has an engine for days. keep going Zee!

  12. Jeff K says:

    ZEE!!! Beauty, kindness, strength, power, sister, and friend.

  13. Rachel says:

    Looking good, Zee!! Always, always, always, working it out like a boss, and getting stronger by the minute!!

  14. CJ VK says:

    B. 15:28 (Scaled strict HSPU to 4″ deficit kipping HSPU)

    & 50 DU EMOM for 5 min.

  15. KOBRA says:

    A. 10:14 RX+

    B. 2:50 HSW

  16. Mandee says:

    A. 13:50 RX+
    B. 2:26 handstand walk

  17. Justin says:

    15:56 rx
    4:05 bear crawl

  18. Bradley says:

    11:07 Rx+

    2:15 HS Walk

  19. Charlie says:

    What a great person and athlete. Keep up the great work Zee.

  20. Zee says:

    Awwww, thank you everyone!!! I appreciate you all so much!