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Thursday, November 15 2018

Posted by Mandee on November 14, 2018   |   15 Comments

 

 

Bench Press & Push Press     E2MOM 

7 Bench Press –  3 Push Press

5 Bench Press – 2 Push Press

3 Bench Press – 1 Push Press

2 Bench Press – 1 Push Press – 1 Push Press

5 RFT or 1 RFT ():
3 (15) Handstand Push-Ups or 1 (5) Wall Walk
6 (30) Shoulder to Overhead   135/95   RX+ 165/115   MRX 95/65

9 (45) Dips    RX+ Ring
12 (60) Barbell Push-Ups
15 (75) Double Unders

Core Development & Shoulder Stretching

3min Banded Shoulder Stretches of Choice

50 Hip Extensions for time   MRX 30

3x10sec Back Bridge/Arch
Spend 3min with favorite Shoulder stretches without bands

15 responses to “Thursday, November 15 2018”

  1. Nathaniel says:

    Luciana is one driven athlete and person! She gets it done no matter what. Here she is about to take another rep from the wod! ‘Lucy’ don’t play! You always rock!

  2. Mandee says:

    Oh yeah! Luciana is strong in mind and body, always putting in the work with a great attitude. She’s always kind and feiendly, and we absolutely love having her at CFHSV! Keep it up, Luciana! 😁

  3. Dani says:

    Lu! I love this picture of you. You are beauty and grace made over.

  4. Killing It! says:

    Now i know why Kyle trains so hard… to keep up with Luciana. Keep training hard and keep Kyle in line!

  5. Luciana is so kind and sweet then quietly kills the wod! Way to go Luciana!

  6. @CJVK says:

    A. ✅ / 205
    B. 4+6 rx+ (finished at 16:56) (5 rounds)

  7. Little Erin says:

    Looking good Lu!
    A. 95
    B. 4+19 scaled (75# and bench dips starting round 3)

  8. Justin says:

    225-265-285-315
    165-185-205-215-225
    9:45 rx+ straight through

  9. Sam W says:

    225 PP
    12:40 RX (1 rnd)

  10. Mel D says:

    15:05 🤫 rx (5 rounds)

  11. Mandee says:

    A. Bench: 125(7) – 135(5) – 145(3) – 160(2)
    Push Press: built up to 155
    B. 4 rounds RX+
    First time doing hspu and ring dips in a while…ouch!

  12. Matt says:

    A: 225
    B: 4+12 RX ( Rings)
    C: Complete

  13. Wes B. says:

    250/205
    10:33 rx (1 round)

    Wrists felt better today!

  14. Katie A says:

    Luciana is just the sweetest! Looking strong!

  15. Jeremy M. says:

    6:00am Garage Workout, 11/15/18:
    A: CrossFit’s “Black and Blue” –
    5 rds for time of –
    10 PowerCleans @135#
    10 Burpees to standard
    Time = 8:00 min, RX
    B: 7 rds for time of –
    11 Deadlifts @185#
    11 BoxJumps @24″
    Time = 9:22 min, RX