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Wednesday, January 22 2020

Posted by Mandee on January 21, 2020   |   20 Comments

 

 

Alternating Back Squats & Deadlifts   E2MOM

10 Squats – 10 Deadlifts

5 Squats – 5 Deadlifts

5 Squats – 5 Deadlifts

5 Squats – 5 Deadlifts

6min AMRAP:

800m Run or Row or 2km Assault Bike
20 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kgs

Max Kettlebell Goblet Lunges (alt legs stationary)

Rest 2min

4min AMRAP:

400m Run or Row or 1km Assault Bike
10 Deadlifts   155/105   RX+ 185/125   MRX 115/75

Max Hang Squat Cleans

Rest 2min

2min AMRAP:

200m Run or Row or 0.5km Assault Bike

Max Back Squats

 

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Come support our CFHSV Team this Saturday at The Big NASTI! (North Alabama Supertotal Team Invitational) Ten of CFHSV’s strongest athletes will compete for the 2020 Title! 

Where: CrossFit Protocol, Decatur
When: Starts at 9AM! (should be finished by 12pm)

Good Luck CFHSV TEAM!
Melody Adair, Kyle Otte, Mary Helen Saunders, Heath Sharp, Jill Crosby, Brent Brewer, Stephanie Ortega, Dustin Adair, Jamie Flynt and TJ Smith!

20 responses to “Wednesday, January 22 2020”

  1. Mandee says:

    Heck yeah! That’s my friend demonstrating a picture perfect push-up! Tracy is one of the best people I know, hands down! Keep after it, you stud muffin 😉

  2. Jamie Cherrypicker says:

    T-Rob is the bestest.

  3. Nathaniel says:

    Tracy been showin up and showin out at CFHSV for a long time and she’s still reppin’ strong! She’s always worked to do her best and this push up form is by the book. Keep reppin’ homegirl!

  4. Court says:

    When Tracy does a thing, she does it with perfect form. Plus her hair is always perfect. Who else could do both?! Love you friend!

  5. CJ VK says:

    BS: 195(10)-225(5)-265(5)-265(5)
    DL: 245(10)-280(5)-320(5)-320(5)

    26-10-15 = 51 (32kg/155#/bike)

  6. Jenn Jenn says:

    There she is 😍

  7. Mel B says:

    😍😍

  8. Mimi says:

    Oh now! I see you friend! Back there hiding in the back rocking those booty shorts and triceps! 😁❤️

  9. Nathaniel says:

    A. Completed as prescribed

    B. 62 reps rx + ( row, bike, row )

  10. Misty says:

    Now that’s what I’m talking about! Picture perfect form from a beast of an athlete! I’ve been watching this stud show out for years! Awesome athlete and amazing person!

  11. Sam W says:

    Tracy is awesome! So glad to know her.

    BS- light – nursing knee/hip
    DL – 245(10) – 335(5) – 385(5) – 405(5)

    74 rx row

  12. Mandee says:

    A. BS: 150 (10) – 175(5) – 200(5) – 200(5)
    DL: 180 (10) – 210(5) – 240(5) – 240(5)
    B. 55 RX+ (row/bike/row)

  13. MH says:

    Bs 175-195-220-235
    DL 185-215-245-260

    59RX+ Bike all

  14. Tracy says:

    My friends are the best. Thank you 💙💙

  15. Tracy says:

    My friends are the best. Thank you 💙

  16. JJ Millich says:

    BS: 185(10)-225(5)-235(5)-245(5)
    DL: 225(10)-300(5)x3
    – Did not alt lifts. Only one barbell & 300#s at house.
    73, RX (42/11/20, all bike)

  17. Maggie says:

    Get it friend. Lookin good 😉

  18. Bradley says:

    Love me some Tracy. Keep working hard! You rock.

    BS: 225(10)-255(5)-295(5)-310(5)
    DL: 265(10)-305(5)-345(5)-375(5)

    32/10/15 = 57 Rx+ (row/bike/row)

  19. There is a muscle on my leg that hurts says:

    #1
    BS: 10@155, 5@185, 5@195, 5@205
    DL: 10@195, 5@225, 5@245, 5@275

    #2 48 Reps
    18 Alt. Lunges (24Kg)
    11 HSC Scaled (115)
    19 BS Scaled (115)