Bench Press build up for 20 Rep Max E3MOM
5 to 10 – 5 – 2 – 1 – 20rep max attempt
“What Goes Up Must Come Down” by DB
For Time:
Double Unders 20 – 40 – 60 – 40 – 20
Barbell Push-Ups 10 – 20 – 30 – 20 – 10
Front Squats 5 – 10 – 15 – 10 – 5 135/95 RX+ 185/125 MRX 95/65
It’s Katie! She is a bright spot in the gym! She works hard and is getting stronger every day!
Katie A. doin what she does…goin hard! Katie is one of those silent WOD killers. She’s been quietly putting in the work and it’s obvious. And she ain’t scared of a little rain storm either! Way to get after it Katie!
KATIE!!!!!! She’s looking great! Keep up the hard work, girl! It’s paying off for sure!
Oh yeah! This CrossFit stud is full of grit and determination, and she doesn’t let anything stand in her way. Katie A is all in, every day, every WOD. She’s also friendly and kind to everyone around her. Keep up the great work, Katie! 😄
Katie! I love you girl. I’m always so pumped and happy to see you at the gym. Miss you and hope you’re having a blast in paradise this week!!!! Keep working hard because you motivate me for sure. ❤️❤️
Katie is a ray of sunshine wherever she goes! Better watch your back when she’s around though because she will out lift you, with a smile on her face, and then act like it’s no big deal! ☀️💪🏼☀️
Beautiful! Sweet! Kind! Strong! Such a pleasure to see at 9:15.
Awesome lady who always gives her all and inspires me to work harder through her example.
Campbell, from “Braveheart” [after his wound is cauterized] “That’ll wake you up in the mornin’ boy!”
A: 185(10)-205(5)-225(2)-235(1)-165(20)
B: 11:25 Rx
Katie! Such a sweet and kind girl! not to mention super determined, hard working and strong! love seeing her smiling face at 9!
Katie always working hard!
225(17) 🤕😫
10:36 RX
Katie keeps getting faster and stronger! Way to go, girl!
A. 165(18)
B. 15:15 Rx
*13:15 Rx
A. 225! 19 reps… 🤧😭😭
B. 11:05 RX+
Back squats
225(4)-235(3)-245(2)
235(4)-245(3)-255(2)
245(4)-255(3)-265(2)
Bench press 155(17)
Wod scaled @135-9:37
Accessory
100 ghd
100 banded pull a parts
4:00 plank hold
Stretched
That’s some work there brother ! You a squatting machine!
A. Scaled Bench Press to
– 50 push ups
– 50 hand release push ups
– 50 ring dips
B. 11:46 rx +
That’s a scale???
Katie A is a stud! She has been working hard since day 1 and it is paying off.
A. 16 Reps at 180
B. 9:39 Rx+
A. 14 reps at 115 😔
B. 10:09 RX+
Katie A! That’s right… a little rain can’t stop this stud! As sweet as she is strong. Making gains every day and always with extra determination and a smile. Keep it up!
225x 20
8:48 rx+
15@185
8:56 Rx+
Thanks for the kind words- I am continually inspired by so many of you genuinely kind and incredibly strong people every day at CFHSV! Hate to miss today’s WOD but got in a nice little beachside run here in Maui. 🏝
18@115
19:55 scaled to hrpu
If you partner with Cass and Melody, you better eat your Wheaties!
A: 225×14
B: 16:58 RX