Thursday, December 16 2021

Posted by Mandee on December 15, 2021   |   6 Comments



Duathlon For Time: (12min cap)

Combo (2) of any of the following:

  • 800m Run
  • 800m Row
  • 2k Bike
  • 200 Doubles

6min AMRAP:

800m Row/Run or 2k Bike


6 WallBall Shots   20/14lbs to 10/9’   MRX 20/10 to 9’

9 Toes to Bar

Rest 3min

6min AMRAP:

800m Row/Run or 2k Bike


6 Toes to Bar
9 WallBall Shots

Flexibility Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x15sec Back Bridge/Arch
2x30sec Couch Stretch or Modified Couch

2x15sec Back Bridge/Arch

2x30sec Head to Floor Straddle Stretch

2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches





6 responses to “Thursday, December 16 2021”

  1. Kcoop says:

    That’s a strong MAMA!! Back & better then ever! Strong as a mother 😍

  2. Mandee says:

    Kayla G back at it and showing off! Dang, what I would give for that flexibility. This lady has been working hard and showing up regularly for years. She just CrossFitted through her first pregnancy, and she’s already back showing out as a stud CrossFitter AND as an awesome mama to a brand new baby girl. Always enjoy chatting with Kayla, and super impressed with her determination and drive. Keep after it, lady! 😄

  3. Katie A says:

    Kayla!!! You’re incredible and a smart, strong athlete. Go baby mama!

  4. Nathaniel says:

    Welcome back Kayla! Another strong first time mom in the gym. Kayla did great through her pregnancy ( easy for me to say ) and provided a healthy ‘home’ for her healthy baby while CrossFitting. She’s just started back and looks great and is doing awesome. Congrats to Kayla and Matt on their perfect new roommate 😊 Keep up the great work Kayla!

  5. Hal says:

    A. 6:32 (DUs then 🚴‍♂️)

    B. 3+2 rx 🚴‍♂️ / 3+2 rx 🏃‍♂️

    C. Complete

  6. Bo says:

    A: 5:51 (DU’s + row)
    B: 2+9 rx / 3+3 rx (row)