Wednesday, September 8 2021

Posted by Mandee on September 7, 2021   |   18 Comments



Front Squat   E2MOM

6 sets x 6 reps @ 60-70%

6 Min AMRAP:

12 Deadlifts   135/95   RX+165/115   MRX 95/65lbs

9 Barbell Push-Ups or 6 Handstand Push-Ups
6 Front Squats

REST 3min

3 Min AMRAP:

9 Deadlifts   135/95   RX+165/115   MRX 95/65lbs

6 Barbell Push-Ups or 3 Handstand Push-Ups
3 Front Squats

Core & Squat Development

24 Wallball or KB Russian Twists

1min Wall Iron Chair Sit Holding 25/15lb plate

24 Wallball or KB Russian Twists
1min Overhead Plate Squat Hold
24 Wallball or KB Russian Twists1min Low Plank Hold

18 responses to “Wednesday, September 8 2021”

  1. Nathaniel says:

    Glad to have Courtney swinging through the rig again! Courtney has always had a grit and toughness thats admirable. She’s all business come 3, 2, 1, GO! But Courtney also has a great sense of humor, is an awesome mom, and a friend to many. Keep kippin and reppin Courtney!

  2. Mandee says:

    Cool shot of one cool chick! Courtney is a real deal CrossFitter who has been working hard for years. She’s a fun, witty, charismatic person who’s friendly to all. And she knows how to push through the pain and isn’t afraid to make it hurt when it’s time the throw down. So glad to see her back home at CFHSV! Keep after it, Courtney! ?

  3. Bo says:

    A: 135
    B: 3+21 / 3 rx

  4. Hal says:

    A. 165 across

    B. 3+12 / 2+9 rx+ (hspu)

    C. Complete

  5. Regina says:

    Awesome picture, Courtney!!!

  6. Courtney Shoemaker says:

    Aw, shucks! Thank you for all the kindness. No matter how long I’ve been doing this, you guys are always teaching me how to make tweaks to improve from. Dang, it’s good to be back!

  7. CJ VK says:

    200 across
    3+15 / 2+12 rx+ w/ HSPU

  8. Nathaniel says:

    Scaled / Modified WOD

    12min amrap :

    – 24 hip ext
    – 12 one arm DB strict press @50lbs
    – 6 safety bar squats @185lbs

    Score – 4 rounds

  9. Jason Morgan says:

    A. 135-135-155-175 for the rest
    B. 4+16 | 3+16 Rx

  10. steve price says:

    A. Front Squats: 6 x 6 @ 225 across

    B. 3 Rx / 2 + 15 Rx

  11. steve price says:

    There she goes, flying through the air !! You go Courtney !!!

  12. Bailey says:

    A. 195 across
    B. 4+18 / 3+11 rx+

    Great shot of Courtney! She’s hard working, funny, and one heck of an athlete! Keep it up Court!

  13. Bradley says:

    Courtney hasn’t skipped a beat. She has been throwing down for years and keeps getting stronger and fitter. Keep it up Court!!

    210 across
    5/3+12 Rx+ (HSPU)

  14. Mandee says:

    A. 155 across
    B. 5+7 / 4+5 RX+ (HSPU)

  15. Kim G says:

    2+25, 2+6 rx

    I’m so glad Courtney is back, and this woman picked up right where she left off!! She never ceases to amaze me!!

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