Tuesday, October 10 2017

Posted by Mandee on October 9, 2017   |   19 Comments



10min Deadlift Build Up, Handstand Push-Up Warm Up and Station Set Up

EMOM Speed & Max Rep Training
-Min 1 = 10 Deadlifts & Max Reps Handstand Push-Ups
-Min 2 = Rest

x 4 Sets/8min

2 Rounds For Time Of:
-Run 200m or 0.5km Bike
-20 KBS
-20 Anchored Military Sit-Ups   RX+ GHD
-Run 200m or 0.5km Bike
-20 Shouler To Overhead 95/65   RX+ 135/95   MRX 75/55
-20 Anchored Military Sit-Ups   RX+ GHD

19 responses to “Tuesday, October 10 2017”

  1. bwm says:

    K. Paull looking strong! Heart of gold and always pushing through the wod! So thankful to call you friend!

  2. Nathaniel says:

    Kori is a dedicated CrossFitting Rock Star that shows out with her morning crew! Show out Kori!

  3. Wendy L. says:

    Way to go Kori!!! Great lady and a great friend!

  4. Mandee says:

    Oh yeah! Kori looking as focused and determined as ever! This lady is always working hard, and always encouraging those around her as well! Keep it up stud ?

  5. Haley says:

    Kori looking strong and focused!

  6. Michael Little says:

    Kori always showin up and crushing it!

  7. Sabrina Prichard says:

    Kori! Lots of heart and hard work! Glad to call you friend!

  8. Sarah C says:

    Yes Kori! Love working out with you in the mornings! ❤️ Keep up the hard work!

  9. Little Erin says:

    Kori!! I wish I had the focus you have! Keep up all the hard work killer.

    A. Messed around with squats and rope climb footwork

    B. 12:55 scaled ( 15 wall balls instead of kbs, low plank hold, and only 10 s2o)

    Thanks Mandee so much for all of the help!

  10. CJ VK says:

    A. 205(10) – 18 HSPU
    205(10) – 10 HSPU
    205(10) – 10 HSPU
    205(10) – 10 HSPU
    B. 9:42 Rx (all run)

  11. Mandee says:

    AM Open Gym: yesterday’s WOD:
    “Santa Maria Voyage”: 23:46 RX PR

    PM Open Gym: today’s WOD:
    A. 180 DL, strict HSPU (10/9/8/7)
    B. 11:46 RX+ all runs

  12. Bradley says:

    Looking good Kori!

    AM Open Gym: yesterday’s WOD:
    “Santa Maria Voyage”: 26:29 Rx PR

    PM Open Gym: today’s WOD:
    A. 255 DL, strict HSPU (20/12/10/10)
    B. 11:18 Rx+ all runs

  13. Michael Little says:

    12:05 Rx+ ??

  14. Steve Price says:

    A. 285 x 10 across / pike push-ups

    B. 14:47 Rx

  15. Jamie Cherrypicker says:

    A. 255 (10/10/7/4) with pikes (12/12/10/10)

    B. 14:27rx

  16. Mac says:

    265 (5 strict to start each set then killing) 20/15/11/9

    9:15 rx all run

  17. Andrew DeeOhDee says:

    AM @ ODB
    HSV Saturday wod
    A.) Back Squat
    365 – 385 – 410
    B.) 2+12(ring), 2+16, 3+1 Rx+

    PM @ HSV
    Today’s wod
    A.) 225(across) HSPU- 21,17,15,12
    B.) 10:26 Rx (28kg) (ghd 1st round)

  18. Jeremy M. says:

    6:15pm Class:
    A: DL (275#x10 across); HSPU (23/14/14/10)
    B: 8:08, RX (all runs)
    – Great class Nate/Bradley!!

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