Bench Press E3MOM
10 – 20 – 5 – 15 – 5
“Reindeer Racing” by DB
6min AMRAP:
600m Run, Row or 1.5k Bike
Then
12 Dumbbell Snatch Left Arm 50/35 MRX 35/20
12 WallBall Sit-ups 20/14lbs MRX 20/10
12 Dumbbell Snatch Right Arm
12 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
4min AMRAP:
400m Run, Row or 1k Bike
Then
8 Dumbbell Snatch Left Arm
8 Wallball Sit-ups
8 Dumbbell Snatch Right Arm
8 Dumbbell Push-Ups (1 arm on Dumbbell)
Rest 2min
2min AMRAP:
200m Run, Row or 1k Bike
Then
4 Dumbbell Snatch Left Arm
4 Wallball Sit-ups
4 Dumbbell Snatch Right Arm
4 Dumbbell Push-Ups (1 arm on Dumbbell)
Chest & Core Development
2×10 DB/KB Bench
2×10 Evil Wheels
2×10 Banded Push-Ups
2×10 Band Pull-Aparts
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Christmas Holiday Schedule!
Thursday 12/23: Regular schedule, CFHSV Annual “12 Days of Christmas” WOD in all classes!
Friday 12/24: Classes at 7am, 8am and 9am only. We will NOT have childcare.
Saturday 12/25: closed — Merry Christmas CFHSV!
Sunday 12/26: closed
Monday 12/27 – Thursday 12/30: regular schedule
Friday 12/31: 7am, 8am, 9am only. We will not have childcare.
Sunday 1/1: closed — Happy New Year CFHSV!
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LJ pulling off a tough movement there. Knees to Elbow ain’t no joke. We all know her as a Games Athlete now but one thing hasn’t changed at all, LJ. She’s as nice, humble, and hard working as ever. LJ loves the day to day journey as much as anything and having her family in the gym with her now makes it all that much better. Keep enjoying your fitness and your ‘fit fam’ LJ 😊
Thanks Nate! Those knees to elbows are tough for sure. Especially in that 45 min WOD 🤪. I am so appreciative of your support and encouragement. My family are big Nate fans and we are going to be adding another Ray to the list of members in January! You are right about me enjoying it more with my Fam there. It’s the best.
LJ Ray rolling on those knees to elbows! This woman is a CrossFit rockstar who is the epitome of where hard work, focus, and determination can get you. She’s kind, friendly, gracious and fun. She approaches challenges like the champ that she is, and she never allows setbacks to break her spirit. I have absolutely loved getting to know this lady over the years. So proud to call her a CFHSV athlete and even more proud to call her a friend. Keep rolling, LJ!
Thank you Mandee! I cannot express my gratitude enough for what you have done for me. This year has been quite a year full of ups and downs. I appreciate the encouragement all along the way. I will always cherish our time at the games. What you sacrificed for me to attend and the stress you were under but didn’t let me know, well I will always be thankful and grateful. You are the best!! Looking forward to continuing to grow as an athlete under your guidance. ❤️
LJ is such a hard worker, friendly and an awesome athlete. Keep it up!
Thank you!! I miss seeing your smiling face! I hope to see you soon! Merry Christmas!!
A. 165-135-205-135-205
B. 1+36 / 1+24 / 1+12 rx 🚴♂️
C. Complete
A: 95-145
B: 1+16 / 1+12 / 1+8
C: complete
B: rx row
185-155-245-155-245
1+18 / 1+16 / 2 RX bike
185-155-245-155-245
1+30/1+20/2+1 rx bike
1+36 / 1+25 / 2+1 rx (bike)
A. 135 – 115 -185 – 135 – 185
B. 1+33 | 1+24 | 1+ 10 Rx
A. 135-135-175-155-175
B. 2+2 | 1+24 | 1+14 Rx
Scaled
1 + 17 / 1 + 17 / 1 + 17
Consistent 😎
185-145-215-145-215
2+9 | 2+7 | 2+4 Rx (row)
💪
1+30 / 1+24 / 2+1 bike
1+1, 1+2, 1+4 (row)
Scaled to 25# db