Wednesday, September 14 2022

Posted by Mandee on September 13, 2022   |   33 Comments



12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge 

Minute 1 = 1 Muscle Ups (bar or ring)

Minute 2 = 2 Muscle Ups
Minute 3 = 3 Muscle Ups

Minute 4 = 4 Muscle Ups or 4 Chest to Bar
Minute 5 = 5 Muscle Ups or 5 Chest to Bar
Minute 6 = 6 Muscle Ups or 6 Chest to Bar or 6 Pull-Ups
Minute 7 – 8 – 9 – 10 – 11 – 12

**Once you Fail or Fall Behind on One Move (MU,C2B,PU); Switch to Next Try to last the whole 12min! If you can’t sit out a min or two and get back in.**

For Time: (22min cap)
800m Run/Row or 2k Bike
40 Kettlebell Sumo Deadlift High Pull   24/16kgs   RX+32/24   MRX 20/12

40 Kettlebell Goblet Thrusters
8 Muscle Ups   Bar or Ring   MRX Chest to Bar
400m Run/Row or 1k Bike
30 Kettlebell Sumo Deadlift High Pull
30 Kettlebell Goblet Thrusters
4 Muscle Ups   Bar or Ring   MRX Chest to Bar
200m Run/Row or 0.5k Bike
15 Kettlebell Sumo Deadlift High Pull
15 Kettlebell Goblet Thrusters
2 Muscle Ups   Bar or Ring   MRX Chest to Bar

Core Development

20 Russian Twists

10 Turkish Get-Ups
20 Russian Twists

33 responses to “Wednesday, September 14 2022”

  1. Abby says:

    What a woman! Strong , determined and genuinely kind! Keep it up girlfriend!

  2. Nathaniel says:

    My girl Devonne! She’s as special as they come and if you’ve been around CFHSV for while you already know that. She’s a total sweet heart that ain’t afraid to be a bad ass. Devonne has been with us for a lot of years now and I consider her a real torch bearer for CrossFit and thankfully CFHSV too. She’s done it all since being with us. She started at CFHSV and grew into one well rounded top notch athlete. She’s participated in the Open for many years which includes placing in the top 200 in the world in her division. She’s strong, she’s skilled, and she’s smart. Devonne has a smile that’s second to none, a laugh that attracts others, and she’s always got a genuine kind word to share. They really don’t came any better than Devonne. You’re a star young lady and couldn’t imagine not having you at the gym, so thanks for blessing us 😊

  3. Flying J says:

    Everyday – all day….. Devonne never takes the foot of the pedal…….and always starts and finishes with that signature smile. An encourager and friend.

  4. Mandee says:

    Devonne looking good and doing one of the many things she does so well — moving a barbell with ease! This woman is a long standing member of our CFHSV community, and I’m not sure anyone is more loved or more adored than her. Devonne is kind, friendly, engaging and genuine. She’s got a smile that can light up the gym, and she exudes positivity and love. The work she has put in through the years and the gains she has made are both inspiring and impressive. She’s strong, skilled and rises to any challenges put in her path. She’s a real deal CrossFitter and a CFHSV ambassador. Proud of you, for you, and to know you, Devonne 😊

  5. CynthiaL says:

    Devonne! This woman is incredible and such an inspiration! Lucky to know her

  6. Josh says:

    part of the CFHSV Old Guard right there.

  7. Kathy says:

    Great picture of a great crossfitter! I am always chasing her, but will never be able to catch her.

  8. Jamie Cherrypicker says:

    Devonne is a favorite of mine! She don’t play!

  9. Wilma says:

    I look so forward to the Sunday afternoon classes because I know Devonne will be there. It is always a bonus to get to WOD beside her! Great picture Devonne!

  10. Hal says:

    A. Sloppy mess

    B. 2 rnds scaled life (🏃‍♂️ + 32 kg + more sloppy mess)

  11. Regina says:

    Devonne is a strong athlete, consistent no matter what’s programmed, and always encouraging to everyone. I so appreciate knowing that I can count on seeing her the first class Saturday morning and Sunday afternoon to make those WODs better 😊

  12. Bo says:

    A: inconsistent mix of BMU’s, C2B and pull-ups
    B: 21:04 rx (run, BMU’s)

  13. Josh Kennedy says:

    A: well, that was fun…or not
    B: 18:21 scaled to C2B PU
    C: complete

  14. Matrice says:

    Devonne is EXACTLY who I want to be like when I grow up! No matter what is going on in life, she is determined to keep fitness in her life and I commend her resilience! Keep it going strong, young lady!

  15. Clair says:

    Awesome picture of a great athlete and woman! Devonne is always genuine, kind, positive and she never gives up!!! I wish I had the opportunity to work out with her more. Keep it up friend!
    A. Minutes 1-4 bar MUs, minutes 5-8 ctb, minutes 9-12 pull ups
    B. 2+19 rxd bar MUs/run
    Thank you Misty for the push!!

  16. Jason Morgan says:

    A. Got through round 5 with BMU (4 on round 6)
    B. 2+26 Rx (Run, BMU)

  17. CJ VK says:

    Completed BMU through 6
    Rest 3 min
    Completed 1-3 RMU to prep for wod

    24:09 rx (run & RMU)

  18. Tyler Canoles says:

    A. Mentally weak

    B. Two rounds +8 Run RX

  19. Bradley says:

    No one better than Devonne. This young lady has been throwing down for years. She always has a smile on her face and a kind word for everyone. You rock Devonne!

  20. Nathaniel says:

    A. 7 + 2 with ring Muscle Ups

    B. 17:55 rx ( biked / ring MU’s )

  21. Misty says:

    Devonne!!! She was picking up that bar and putting it down with ease… all while looking like the CrossFit model of the day! She quietly holds down the back right corner of the gym and attacks each WOD with grit and determination. This woman is not only one heck of an athlete, but she’s an amazing person! So glad she’s calls CFHSV her home!

  22. Misty says:

    A. 9 minutes with C2B & minutes 10-12 with pull-ups
    B. 1+63 rx (row and bar MUs)

  23. Bailey says:

    A. 7+6 BMU
    B. 20:22 RX (run and RMU)

    Devonne!! If you know her, you love her. She is one of the kindest, coolest, most friendly people I know. She has put in the hard work for a long time at CFHSV and it shows in her performance! I am so glad you call CFHSV home, Devonne!

  24. Mandee says:

    A. 10 rounds Bar MUs
    B. 18:32 RX (ring MU, row)

  25. Lupo says:

    10 rounds, bmu

    21:50 rx run, bmu

  26. Eugene M says:

    A) did a little of everything
    B) 2+18 Rx 🚴+RMU (finished the full workout 23:43)

  27. Devonne says:

    Thank you everyone for the kind and encouraging words. I am truly humbled. Rock on CFHSV!!!

  28. Mac says:

    A). 1-3 ring; 4-6 bar muscle up; 7-10 c2b; 11-12 PU

    B). 21:30 rx ring and row.

  29. Heather says:

    Devonne! Awesome human and bad-A crossfit athlete. She is kind and inspiring and it’s always a pleasure to wod with her!