Front Squat & Back Squat E3MOM *Use Front Squat Percentage for all*
5 Front Squats @75% – 10 Back Squats
4 Front Squats @80% – 8 Back Squats
-3 Front Squats @85% – 6 Back Squats
12min AMRAP:
12 Toes to Bar
6 Hang Squat Cleans 115/75 RX+135/95 MRX95/65
12 Box Jumps 24/20” RX+30/24 MRX20/18”
Core & Squat Development
24 WallBall or Kettlebell Russian Twists
1min Wall Iron Chair Sit Holding 25/15lb plate
24 WallBall or Kettlebell Russian Twists
1min Overhead Plate Squat Hold
24 WallBall or Kettlebell Russian Twists
1min Low Plank Hold
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Learn more about the Open here!
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👀
😍
Yeah Trac! Tracy showin up and showin out for years with us at CFHSV and it’s always a treat to have her in class. She’s one of a kind in and out of the gym. She’s my homegirl, a special friend, and I’m proud of her commitment, growth, and consistency for so many years. Keep squat’n 😊
Not too many people can look this cute in the middle of a WOD! Tracy is one of a kind in so many ways, and it’s basically impossible not to love her 💜 She’s got that undeniable way of making everyone feel special and she lights up the gym every time she walks in. And she’s a strong, skilled, hard working stud of an athlete too! Keep being you, friend, because there’s no one better! 🤗
Tracy is a great Athlete, always so kind !
Tracy is the best. She’s my favorite
High Bar: 185, 225, 245
Low Bar: 185, 205, 225
5+4 Scaled to Hang Power
A. 185 – 205 – 225
B. 4 rx+
C. Complete
Bad to the bone!
Tracy: among the CFHSV OG, there is a reason she graces a back wall of our box.
A: Smiley Face for Training 🙂
B: 4+15 Rx
C: Complete
There she is! 🤩
215-230-245
5+17 rx+
It’s always great to wod with Tracy on Saturday mornings! That girl can crush a wod without even breaking a sweat!
95-100-105
4+12 Rx
A. 165-185-215 front (failed on #4 on back)
B. 4+15 Rx+
A) 255-275-305
B) 6+11 Rx+
😧
A. all back squats: 175(5) – 125(10) – 185(4) – 145(8) – 205(2) – 155(6)
B. 6+14 scaled to:
12 GHD sit-ups
6 single arm DB hang squat cleans 50lb
12 box jumps 24″
Good job, Mandee.
Wished I had more opportunities to do a WOD with this lady! Always enjoy her honesty and fun loving spirit when I get to see her! Keep it up, Tracy! 😊
A. 85-95-95
B. 4+23 rxd
Thank you, Misty!
Great athlete, great person
135-185-185-205-205-225
6+6 rx
A) 175-205-220
B) 6+8 rx+
That’s rough, Bai.
6@115
Tracy is the sweetest person. She can do it all. That includes driving a pontoon.
A) 225 – 240 – 275
B) 6 Rx+
You know Tracy ain’t missing squat day! She is the best, and I am so lucky to call her a friend.
A. 225-240-255
B. 6+12 Rx+
4+20 Rx+
I appreciate all the kind words CFHSV. You guys are the best ❤️
4+14 rx
I always love seeing Tracy- whether at the gym or Whole Foods! She’s sweet, fierce, and her clothes are always on point! She also gives great hair advice too!😁
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