WOD:
A. EMOM x 10min
ODD Min = 1-2 Rope Climbs / 1 Legless Rope Climb / 4-10 Pull-Ups / 2-5 Muscle-Ups
EVEN Min = 1 Split Jerk (moderate to heavy) / 4-10 HSPUs / 10-50′ HSWalk
B. “OR” by DB
3 Sprint Rounds For Time:
5 Burpee Pull-Ups RX+ 5 Burpee Bar Muscle-Ups -OR- 5 Burpees & 5 Pull-Ups or 5 Burpees and 5 Muscle-Ups (Ring or Bar)
7 Toes-to-Bar -OR- 7 HSPU
14 cal Row -OR- 12 cal Assault Bike -OR- 60 Doubles
-1 Rope Climb 15′ RX+ Legless (MRX 10′) -OR- 9 SDHP 95/65 RX+ 115/75 (MRX 75/55)
Rest 3min
**Score = slowest round. In this “OR” workout, once you pick your exercises the goal is to stick with them for all 3 rounds**
YOGA is canceled this week.
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Devonne is devine in every way!! 🙂 Go head and get ya some T2Bs stud CrossFitter!
This lady is awesome in every way! Devonne has been putting in work for years and continues to get faster, fitter and stronger! Keep up the hard work Devonne! 🙂
Rare photo of Devonne with no gloves, toboggan or ski fleece! Common sight of Devonne kicking some poor WOD square in the pants. Dang good inspiration for tomorrow.
I am pretty sure I have a video on my phone from this exact time last year of Mandee coaching Devonne to get a single toes to bar for the Open!
Check you out stud muffin!!!! Can’t wait to see you rep them out this year!
Devonne! Always looking strong and making it look easy 😎
Boom!
That’s what a good rep looks like!! Always a good class when Devonne’s around!
I tried to mess with Devonne once…
lost a finger.
She bites back.
I love seeing Devonne continue to gain skill and get stronger. She’s an inspiration and testament to consistency and dedication.
My dear friend and crossfit buddy!!! I adore this woman and respect her as a top notch athlete!!! So proud of how she has accomplished everything she sets out to do!! Xoxo💜
You won’t meet a classier, stronger lady than Devonne! I love the rare times I get to WOD with her. Such an inspiring woman!!
A very strong woman!
Get it Devonne! So happy to see you reppin’ out those T2B!
Devonne is a rock star. ⭐️
Devonne!!! Kicking butt and loving life- always smiling. That’s how I think of Devonne (also in her toboggan!)
I remember when Devonne got her first TTB about a year ago, and everyone cheered. Now here she is, jamming away like it’s nothing.
Additionally, thanks to the tips and wisdom of Travis T and Matt Miller, I am pleased to say I achieved my first ring muscle-up this afternoon!
Congrats dude!! I saw you working!! That’s a nice milestone stud. And love the gym atmosphere of sharing, coaching, and encouraging one another to make gains, accomplish firsts, and always train. Way to coach em up Matt and Travis 💪👍
That is so awesome. Whether it’s a TTB, MU, or double unders, the first week of the Open has folks hunkering down and really trying to improve. Devonne is bad to the bone too!
Devonne,
I remember when I partnered with you at CF,not sure I’ll do that again!! Lol you rock
Devonne! Can’t say enough about her; always a smile to accompany her wherever she goes.
6:15pm Class:
A: 1-legless/10-hspu/3-rmu/30′-hsw/
1-legless/10-hspu/3-rmu/30′-hsw/
8-ctb/3-jerks @135#
B: 2:26, RX+ (splits – 1:42/2:08/2:26)
Movements – 5burpees/5rmu/7t2b/12cal bike/1-legless rope climb
C: Bench Press, EMOM for 8min –
5×185/5×185/5×185/3×205/3×205/3×205/10×135/10×135
– Great class Bradley/Mandee! Devonne is one sweet gal! She is always tearing it up at cfhsv!
Thank you everyone for the very kind and inspiring words! I could not do it without all of your support and encouragement💜💜!