logo

Wednesday, December 1 2021

Posted by Mandee on November 30, 2021   |   19 Comments

Deadlift   E3MOM 
7@75% – 6@80% – 5@85% – 5@85%

5min AMRAP:

5 Sumo Deadlifts   225/155lbs   RX+275/185   MRX 185/125
5 Over the Bar Burpees
5 Deadlifts
3 Muscle-Ups (bar or ring) or 1 Rope Climb   15’   MRX 10′   MRX 3 C2B

Rest 3min

5min AMRAP:

5 Deadlifts
5 Over the Bar Burpees
5 Sumo Deadlifts
3 Muscle-Ups (bar or ring) or 1 Rope Climb   15’   MRX 10’   MRX 3 C2B

Core Development

50 Butterfly Ab-Mat Sit-ups For Time

10 Hanging Windshield Wipers
10 Lying Windshield Wipers
10 Evil Wheels

10 Hip Extension

19 responses to “Wednesday, December 1 2021”

  1. Nathaniel says:

    Alex Bad Ass doin his thing. Alex is in rare air with the amount of work he’s put in since joining CFHSV. He does it all and he’s come so far. It’s been incredible to watch his progression and growth in all areas of his fitness. And just as impressive as his work ethic is his ability to be coached and to carry himself with an authentic humility. It’s awesome. Despite how quiet he can be he can also throw down with some well timed jokes and jabs that’ll keep ya on your toes. Always enjoy having Alex around and he definitely makes the gym and class a better place. Keep clangin’ and bangin’ with that training dude!

  2. Lewis says:

    Big swole

  3. Mandee says:

    Alex flying high and making it all look too easy! This dude has become a total CrossFit stud through an incredible amount of hard work, consistency and focus. He continues to improve in all areas of his fitness, leaving no stone unturned when it comes to weakness training. He’s humble, coachable, gracious and steadfast. He’s got all the qualities needed to be a successful athlete and we are having a blast watching this guy continue to excel. Keep doing your thing and being you, Alex!

  4. Kcoop says:

    Go Lex!!

  5. steve price says:

    That’s a Bad Man right there !! Just an incredible athlete with incredible work ethic !!!

  6. Hal says:

    A. 275 – 295 – 315 – 315

    B. 3 / 2+10 rx+ (rope climbs)

    C. Work

  7. Bo says:

    A: 225-275-300 (82%)
    B: 2+5 / 2+7 rx (BMU’s)

  8. Coop says:

    There’s my crossfit hero!

  9. BP says:

    2+7 / 2+10 RX BMU

  10. CJ VK says:

    Alex too rough.

    315(7)-335(6)-355(5)-355(5)
    2+17 / 2+15 scaled to traditional deadlifts @ 225 w/ RMU

  11. Nathaniel says:

    – Not for time –

    5 rounds :

    – 22 ghd sit ups
    – 18 ring rows
    – 14 deadlifts @135lbs
    – 10 over the bar burpees

  12. Kim G says:

    A. 155-165-175-175
    B. 3+3, 2+15 rx, rope
    C. Complete

  13. Mandee says:

    A. 225(7) – 245(6) – 255(5) – 255(5)
    B. 3+17 RX+ rings / 3+15 RX+ rings

  14. Alex says:

    I really appreciate all the kind words here, and I couldn’t be happier to be a part of such an amazing and inspiring community of athletes!

    295(7) – 325(6) – 345(5) – 345(5)
    3+10 / 3+9 Rx+ rope climbs

  15. Duke says:

    315-335-355-355
    3+5
    3
    @225 and c2b

  16. JJ Millich says:

    A: 300(7)x5 (E2:30MOM)
    B: 4+13/3+11, Scaled
    (275# and 6 pull-ups per RC/3MU)

  17. Bailey says:

    A. 225(7) – 245(6) – 255(5) – 255(5)
    B. 2+15 rx rings / 3+13 rx BMU

    Alex!! He’s the best. He’s such a nice guy and great athlete. He’s made huge improvements since starting CrossFit and is always willing to take correction. So glad to have you at CFHSV Alex, keep up the awesome work!!

  18. Jason Morgan says:

    A. Training: built up to 275
    B. 3+2 | 2+15 Rx BMU