Wednesday, June 22 2022

Posted by Mandee on June 21, 2022   |   18 Comments



Strict Press & Overhead Squat Build-up   E2MOM

6 Strict Press – 6 Overhead Squats

3 Strict Press – 3 Overhead Squats

1 Strict Press – 1 Overhead Squat

3 Rounds For Time: (12min cap)

400m Run /Row or 1km Bike

10 Overhead Squats
10 Shoulder to Overhead

Barbell Weights =   95/65lbs   RX+115/75   MRX 75/55

Stretching & Flexibility Development

1min Standing Straddle Stretch

1min Butterfly Stretch
1min Seated Straddle Stretch

1min American Splits Hold

1min Couch Stretch

1min Pigeon/Periformis/Box Stretch

1min Chinese Splits Hold
3min on Favorite Stretches


18 responses to “Wednesday, June 22 2022”

  1. Mandee says:

    Marcia looking like she posed for that picture! This lady has been the picture of consistency and I’m so impressed with her drive and determination. She’s been able to balance a focus on form and technique with intensity and continues to make strides in all areas of her fitness. She’s pleasant, friendly, and always willing to listen to coaching feedback. No doubt Marcia will continue to make big gains! Keep after it, Marcia! ☺️

  2. Nathaniel says:

    Marcia skipping that rope like a kiddo in their prime! Marcia took to CrossFit like a fish to water. She’s been a great addition because of all the right reasons. And now she’s got her man in the gym with her too and it’s always better when you got the ones you love with you. Marcia has been very disciplined since joining while also being very easy and friendly. It’s been a great combo cause she’s made great gains. Keep Rollin young lady! 😊

  3. Bo says:

    A: up to 125
    B: 10:03 rx
    C: GHD’s and HE’s

  4. Misty says:

    Marcia! Looking smooth skipping over that rope! Its been awesome to watch this lady gain confidence, skills and strength. I’ve also been lucky enough to get to coach her girls down at CrossFit Kids! Love seeing the whole family make health and fitness a priority and having fun while doing it!

  5. Duke says:

    9:30@115 row

  6. CJ VK says:

    Power clean/squat snatch from the floor:
    Strict press: 95(6)-135(3)-155
    OHS: 135(6)-165(3)-185

    8:42 rx+ (row)

  7. Clair says:

    11:43 rxd(row)

  8. Nathaniel says:

    A. Strict Press & OHS – 65(6) – 75(3) – 95(1)

    B. 8:53 rx

  9. Jason Morgan says:

    A. 125 for both
    B. 7:47 Rx

  10. Bradley says:

    Look at Marcia floating like a butterfly. She is always going hard.

    A. Training with 6 DB strict press and 6 Frankenstein front squats

    B. 11:31 Scaled

  11. Alex says:

    7:02 Rx+ (bike)

  12. Lupo says:

    95 – 135 – 135 – 155 – 145 – 185
    (ohs from the floor)

    8:35 rx (row)

  13. Freeman says:

    165 (PR)


    7:30 Rx+

  14. Hal says:

    A. 115 – 135 – 155

    B. 8:38 rx+ 🚣‍♂️

    C. Swim meet

  15. Bailey says:

    A. SP: 90-100-110
    OHS: 130-145-170
    B. 7:42 RX+ (run)

  16. Griff says:

    6:55 rx+ row

  17. steve price says:

    A. Overhead Squat: 95×6, 135×3, 185×1
    Strict Press: 95×6, 135×3

    B. 11:43 Rx

  18. JJ Millich says:

    A: Strict Press & OHS –
    SP: 115(6)-145(3)-160(1)
    OHS: 115(6)-145(3)-165(1)
    B: 7:22, RX (95#/Run)