Saturday, July 8 2017

Posted by Mandee on July 7, 2017   |   8 Comments




EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest:

          5 Rounds for Reps

-Min 1 = ROW for Calories or Bike for Calories

-Min 2 = Double Push-up Over Bar Burpees

-Min 3 = Power Cleans 135/95  MRX 95/65

-Min 4 = Wallballs 20/14 10/9′ MRX 20/10 9′

-Min 5 & 6 = REST

         Core Development

-1min Hip Extension Hold

-1min High Plank Hold

-20 Hip Extensions

-20 Reverse Rower Tucks



CFHSV Running & Endurance WOD:

For Time:

1200m run @ 80%

600m jog @ 55% recovery pace

800m run @ 80%

400m jog @ 55% recovery pace

600m run @ 80%

200m jog @ 55% recovery

400m run @ 80%

100m jog @ 55% recovery pace

200m run @ 80%




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8 responses to “Saturday, July 8 2017”

  1. Dani says:

    Dang MH!! Flying solo and rock solid back there! I see you ? You rock and you know it. We all know it!

  2. Mandee says:

    Super fly, super star, who is a true competitor to her core! This girl doesn’t mess around, and she is a stud of a CrossFitter. Keep killing it Mary Helen ?

  3. Courtney says:

    MH so strong I pity the barbell that grazes her face!

  4. Haley says:

    MH!!! Strong, fierce little stick of dynamite. Always pushing herself to the limit. She’s one awesome athlete and it’s been fun watching her grow and accel. Beautiful inside and out! Keep it up MH!!!

  5. Nathaniel says:

    Float like a butterfly and sting like a bee. She. Never. Stops.

  6. CJ VK says:

    9AM R&E: 22:09
    10AM WOD: 269 Rx (bike)

  7. Joe L says:

    MH! Showing everyone how its done! Looking strong!