Thursday, December 2 2021

Posted by Mandee on December 1, 2021   |   8 Comments

Hang Clean Build Up   E2MOM

3 – 2 – 2 – 1 – 1 – 1


3 Rounds For Time: (20min cap)

Partner 1 – 10 Calorie Row/Bike

Partner 2 – 20 Wallball Shots
*10 Synchronized Hang Cleans
*20 Partner Passing Wallball Sit-Ups (over barbell)

Partner 2 – 10 Calorie Row/Bike 
Partner 1 – 20 Wallball Shots

Rest 2min

Barbell Loads =   115/75   RX+135/95   MRX 95/65

Wallballs =   20/14lbs   MRX 14/10

Core & Flexibility Development

20 High Plank Partner Alternating High Fives

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

8 responses to “Thursday, December 2 2021”

  1. Daniel Noland says:

    What’s this girls number?

  2. Nathaniel says:

    Check out Kim looking bad to the bone! Awesome pic of a stud CrossFitter. Kim has a calm determination about her and it’s motivating to watch her push herself. She’s become a great athlete and improved across the board. She’s done it all the right way along the way. She built into it slowly concentrating on form first and intensity later. Now she can do it all. She’s also got an amazing family that are almost always together when at the gym. Keep pushing yourself Kim cause you’re doing great 😊

  3. Mandee says:

    Heck yeah! Kim looking like a CrossFit beast and a total rockstar! This lady came in ready to take on any and every challenge and there are few she hasn’t already mastered. She’s incredibly hard working, focused and driven, all of which are clearly on display every time she throws down. She’s quiet but friendly, and always open to any coaching feedback that can help her keep making gains. You rock, Kim! Stay the course! 🙂

  4. Hal says:

    A. 250 power pr

    B. 11:13 rx+ 🚴‍♂️ w/ Michael

    C. Complete

  5. Bo says:

    A: 205 power (pr)
    B: 11:47 rx (row) *partnered w Travis

  6. Kim G says:

    A. 125
    B. 16:40 rx+ (solo)

  7. Lupo says:

    255# HPC
    12:34 rx+ w/ Gordon

  8. JJ Millich says:

    A: 255#
    B: 12:01, Scaled, Splits – 2:44/2:39/2:38
    (Bike/135# HPC/WBSups/135# BackSqtx20)