WOD:
A. In 15 minutes, establish a 1RM Deadlift
B. 12 minute AMRAP of:
6 deadlift 275/175 RX+ 315/215 (MRX 245/145)
12 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″)
12 pull-ups RX+ 6 bar muscle-ups
12 calorie row
C. Core Development:
30-50 GHD sit-ups or anchored weighted sit-ups
30-50 hip extensions to GHR or hip extensions
30-50 reverse rower tucks
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Yay, Cindy! Such a great workout partner, always working hard! Keep it up, girl!
Cindy is owning that jump rope. This girl is a machine who always throws down with a smile on her face. Keep it up!
Cindy rocks! She’s been putting in the time and the grind and it shows. Keep rockin Cindy!
That is a CrossFit Warrior!
Cindy keep it up , looking good
Cindy is such an awesome chick to work out with during the Lunch time WODs. Super Athlete with a big smile. You rock Cindy keep up the hard work 💪
Cindy is awesome !!
Always having to do deadlifts and box jumps in the WOD on deadlift day, …not so awesome. (but for some reason I still dig it).
Cindy!!!!! Look at her go!! Such a fun workout buddy.
Oh yeah Cindy! Looking good, working hard, and always giving 100%! Keep it up stud 🙂
Awe. Thanks everyone!
A. 485 PR by 15
B. 3+30 RX
Strong work today buddy
A. 435 PR
B. 3+9 RX
CFHSV Athletes and Coaches and DB, Y’All are waaaaaay too kind with your comments about me!!!!!!!!!! I am truly blessed and honored that you allow me to WOD with all of YOU!!!!!!!!!!
Joe
A.215
B.3+15 Rx’d
Great morning and coaching, John!
Cindy comes in ready and determined to attack each WOD and man does she attack it! Keep up the great work girl.
A. 370 – 390(x)
B. 4+3 RX w/ Bar MUs
A. 335#
B. 2+2 Rx w/ Bar MUs
A. 405 ( tried for a PR @430 and failed )
B. 4 + 4 rx+
C. Completed
A) 455
B) 4+5 Rx+
C) completed
A. 420 pr
B. 2+26 scaled to step ups and some questionable pullups
Thanks for making me put more weight on it Kodi!
Homegirl!! Outstanding!! Congratulations!
CFHSV showed up and showed out today. Huge numbers all day long. Keep showing up and putting in work you animals!
DANNGGGGGGGG!!! Way to go girl!!!
510
4+18 rx
525
4 rx+
A. 405 PR
B. 4+24 Rx w/ bar MUs in singles
And, congratulations to all the PRs today. Big shout out to Jamie Flynt. Watching you pull 420# was awesome, and it looked so easy!!
A: 475#, failed 490#
B: 3+39, RX+
C: Completed 5 sets of 10, GHDs + GHRs
– Awesome class as always Mandee! CFHSV looking strong today! Cindy, what an athlete and what a sweetheart!
Jamie pulling big! ! That’s so awesome! Hate I missed today..love seeing everyone hit pr’s!
465 pr
🙂 on the wod