Front Squat E3MOM
8 – 4 – 6 – 2 – Max Reps
4min AMRAP:
8 Front Squats 95/65 RX+125/85 MRX 75/55
4 Bar Muscle-Ups or 8 Chest to Bar Pull-Ups
REST 2min
3min AMRAP:
6 Power Cleans
3 Ring Muscle-Ups or 6 Chest to Bar
REST 2min
2min AMRAP:
4 Hang Squat Cleans
2 Bar or Ring Muscle-Ups or 4 Chest to Bar
Core & Single Leg Development
10 Pistols Each Leg or 10 Scaled Pistols
20 Crunches to 15 V ups to 10 Crunches to 5 V-Ups
10 Reverse Lunges with 2 KBs in Front Rack
2 sets 10-15 reps weighted Hip Extension with 2 second pause at top
What a beautiful photo of a beautiful athlete! We all wish we had her style!
My bestie! Tracy is as good as they come! She’s incredibly loyal, tough, and will make you laugh until your cheeks hurt! Love you big, friend!
Way to rep out those Chest 2 Bar homegirl! Tracy has been dedicated to her fitness for years and CFHSV is lucky enough to have been the stomping grounds she claims. Grind away and a continue the CrossFit lifestyle.
Oh my! This lady has graced our CFHSV site more times than I can count over the years, and I’ll never get tired of seeing her in her element, doing what she loves! Tracy is a rockstar in every way —a smart, dedicated athlete with the biggest heart and kindest spirit! You are nothing short of awesome, friend!
Bad to the bone!
Tracy is one of the very first people I met at CrossFit Huntsville. I was thinking to myself, what the heck is this lady doing walking around with this kettlebell over her head??? Well, she sure does show it. You don’t get your picture on the wall for nothing. Tracy is the nicest lady ever and is also super cool! Keep it up T
Friend!!!!! Looking AWESOME!
Tracy is awesome!
A. Training up to 225
B. 4+8 RX BMU / 3+1 RX CTB / 4 RX BMU
Tracy is as kind as they come. Always greeting you with a smile! Great job girl.
A. 100(8)- 110(4)- 105(6)- 115(2)- 110(2)*worked above my percentages today and legs were smoked for max reps
B. 2+11, 2+7, 2+3 rx c2b
Tracy is super sweet and super strong!
A. 200(8)-225(4)-212(6)-240(2)-DNA
B. 2+9 / 2+8 / 3 Rx (bar & ring MUs)
150(8)170(5)170(8)180(2)180(4)
3+10/3+6/2+4 Rx+ bar and ring mu
Love Tracy
Tracy you are such a rockstar, you always make the pull ups look easy. You’re a fierce athlete and a fiercer friend 🙂
A. Subbed out heavy squats for bike interval training
1 min calorie sprint: 12
Rest 2 minutes
4 rounds of 12 calorie sprint, rest 2 min between:
1:01 – 1:05 – 1:10 – 1:01
B. 3+10 / 3+7 / 3+5 RX with CTB
5+1 / 2+5 / 3+1 rx+ (bar,ring,bar)
You showed out
Dang!
Dang!
A. Prehab for knee
B1. 5 + 6 rx + w/ bar muscle ups
B2. 3 + 7 rx + w/ ring muscle ups
B3. 3 + 4 rx + w/ bar muscle ups
C. Rehab
Tracy can light up a room with her smile and keep you laughing the whole time. She is the best! Tracy is also a CrossFit rockstar who is bad to the bone. Keep it up stud muffin!
A. 215(8) – 245(4) – 230(6) – 260(2) – 245(4)
B1. 5 Rx+ BMU
B2. 3+4 Rx+ RMU
B3. 3+5 Rx+ BMU
T-Rob is the most awesome frand..I love her.
A. 175(10)-185(4)-155(6)-205(2) 3@185
B. 3+3/3+3/3 scaled to half the amount of pull-ups per round
A. Training
B. 1+11, 2, 3 Rx+
A. Front Squats: 275×5, 315×3, 275×4, 345×1
B. Rx@95#|Chest to Bar: 3 + 8, 2 + 6, 2 + 5
Tracey is always working hard. Keep it up and keep those shoes clean
185-215-205-250-215(5)
5+5/4+9/3+5 rx (bmu/ctb/bmu)
3+10
2+2
2+5
Rx+
8=150, 4=175, 6=165, 2=185
5@175
Thanks so much for the sweet comments! Love my CFHSV family 💜
Tracy is awesome!! 😎
6, 4, 4+4rx+