12min EMOM
1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats
2nd Minute – REST
3rd Minute – 1-5 Bar Muscle Up or Strict Pull-up/Chest to Bar Pull-Ups to
5-10 Kipping Pull-ups/Chest to Bar Pull-Ups
4th Minute – REST
*Perform 3 times*
2 Rounds For Time or (1 Round For Time):
400m (800m) Run/Row or 1k/(2k) Assault Bike
5 (10) Squat Clean 135/95 MRX 95/65
10 (20) Front Rack Lunges
15 (30) Front Squats
400m (800m) Run/Row or 1k/(2k) Assault Bike
5 (10) Bar Muscle Ups
10 (20) Chest to Bar Pull-Ups
15 (30) Pull-Ups MRX Chest to Bar MRX Pull-Ups MRX Ring Rows
Flexibility and Pistol Development
2x30sec Couch Stretch or Modified Couch
10 Pistols (each leg) or 10 Pistol Progressions
2x30sec Head to Floor Straddle Stretch
10 Pistols or Progressions (each leg)
2x 30sec Pigeon/Swan/Piriformis Stretch
Heck yeah! Abby looking focused and ready, getting stronger and fitter every day! This young lady is a total gem whom I’ve known since she was a little girl, and I’m so glad she has found her way to CFHSV. She’s sweet, easy, fun and friendly. She moves well, works hard, and is as consistent as they come. Stay after it, Abby! ?
Abby showin us how to handle two kettlebells at once! Abby joined her dad at CFHSV and together they’ve been representing and holdin’ it down. She’s sweet as can be and tough as nails and that’s a great combo. It’s been awesome to watch Abby ‘bloom’ as a CrossFitter and excel the way she does in and out of the gym. Keep it up Abby!
Way to go Abby! Not only does she do the work but she looks so good doing it!! I’m thrilled to have my sweet friend part of Crossfit Huntsville. You rock Abby!!!
Love this girl! Enjoy working out with her even though she smokes her Dad in most WOD’s and then reminds me of it! Keep it up Abs!
Great Job Abby. Keep smoking your old man.
“Everyone has a plan until they get punched in the mouth”
A. Complete
B. 74 scaled life (1rnd, run, pull-ups)
C. Complete (sans pistols)
Abby consistently puts in the work with a great attitude each morning
1+57 row, scaled to 65lbs and 2 BMU first rd 2 attempts second rd
18:55 rx (2 rounds)
16:20 rx ( 1 round )
16:29 RX (1 round)
16:40 rx (1 round/ run)
A. 135-185-215 / c2b & bmu training
B. 16:38 Rx (1 round row)
Guess this makes me CrossFit official even if it’s forever super scaled! Glad dad dragged me in that first day & smoking him daily isn’t a bad perk. Doesn’t get much better than having my old school & dance teachers as coaches! Love you guys like family & couldn’t be happier to be a part of CFHSV
A. 125
B. 5 BMU 10 C2B
14:24 RX Run
did 2 rounds finished last set of front squats at 17:30 and said that was plenty
85 Rx (1 Round)
Got 13 chest to bar… front squats took my soul
Abby is the best. She was a stud math student during my teaching days and now she is a stud CrossFitter. Keep working hard Abby!!
A. 205 on the complex
B. 64 Rx , attempted the (1) round through