Warm up:
4 minute row, easy pace for 30 seconds, sprint for 30 seconds
3 rounds
2 skin the cats
4 push ups
6 lunges
WOD:
bench press 5 x 5
3 rounds
15 hang power cleans 135/95
15 burpees
Powerlifting:
A. 20min to work up to a 1RM weighted pull up
B. one attempt max reps strict pull ups
C. 20min to work up to a 1RM front squat
D. 3 x 10 glute-ham raises, rest 2 minutes between sets
Karen, you look AMAZING. Strong woman!
Great picture karen!
Love this pic Karen! You look awesome! 🙂
Karen! You look like a beast, in a good way 😉
This pic is amazing! You look great!!
My quads just got beat by a girl…. Karen is legit!
When I grow up, I want legs like Karen!!! Great pic!
Me too! 😉
A. 160
B. 9:11 Scaled HPC to 125 pounds
I suuuuuuuuuuuuuuuuuuuuucccckkkkkkkkaaaaaaaaa at hang anything.
Karen, your pic is mean! In a most awesomest way!
Karen, this is an awesome picture! Your quads are killer!
A. 70 ( Got a PR at 85#x2)
B. 4:57 Scaled to 65#
Great coaching by Mandee and enjoyed partnering up with sweet Patti! Have a great Wednesday everyone!
Great Pic Karen.
I often talk to guys who are interested in Crossfit. I tell tham that the first thing you must get over is getting your A** kicked by a girl every time you step into the box. They usually snicker at me. Then I show them a pic of Karen, Mandee, Tracy, Jordan and Zan in action. They usually get very quiet and quickly change the subject…:-) Strong athletic Crossfit women are awesome!
A. 95
B. 7:05 scaled to 85# because my back is STILL messed up. Boo 🙁
“Annie” at home- 8:16, I had nothing to anchor my feet. DU are getting better but I still donkey kick.
A. 115
B. 5:54 rx’d
Fun time back in 0600!
a. 225
b. 5:49 rx’d
Great coaching by the one and only Scott Rauer!!
A. 165, 185, 185, 205×4, 205×4
B. 5:25
A: 185-205-205-205-215(x3)
B: 9:43 (ugly)
I had a great time at Powerlifting tonight
Great coaching by Tye
PR on FS 245#