Friday, April 21 2023

Posted by Mandee on April 21st, 2023

13 responses

Clean & Jerk Build-Up E3MOM

3 - 2 - 2 - 1 - 1

5 Rounds For Time: (12min cap)
5 Burpee Box Jump Overs

1 Clean & Jerk

*Add 1 Clean & Jerk after Each Round
Box Heights = 24/20" RX+30/24” MRX 20/18”
Barbell = 205/135lbs RX+275/185 MRX 155/105lbs

Core Development

15 Russian Twists

15 GHD Sit-Ups
30 Dumbbell/Kettlebell SeeSaw Strict Press
15 Russian Twists

30 Dumbbell/Kettlebell Curls

15 Hip Extensions

13 responses to "Friday, April 21 2023"

Nathaniel says:

April 20, 2023 at 8:16 pm

Is that Michael Jordan…nope but close. Dave M on a dead sprint to get back in the building and throw some weight around! Dave is the unofficial Mayor of the 11:30 class and he’s a total class act himself. Dave’s been grinding for years and treating those around him like gold the whole way. He’s a great guy that makes any class better, but he’s called 11:30 home for as long as I can remember. Keep it up stud!

Patrick says:

April 20, 2023 at 8:29 pm

Dave is fantastic , the real deal !!

steve price says:

April 20, 2023 at 9:45 pm

Dave is a pillar of consistency, hard work, and dedication !! Keep killing it brother !!
This WOD looks awesome, y’all crush it 💪🏼💪🏼👊🏼

Matt says:

April 20, 2023 at 10:23 pm

Bad to the bone!

Nicole Saizan says:

April 21, 2023 at 6:29 am

Dave is such a nice person and an amazing athlete. It’s always a good Saturday when I get to do running and endurance with him.

Bo says:

April 21, 2023 at 7:26 am

A: 195 (215x, 215x)
B: 4+4 @185

Regina says:

April 21, 2023 at 7:46 am

He's the mayor of 11:30, but he also oversees the 8am R&E as well. Dave M has been welcoming people to the 11:30 class for many years, but the social aspect is only a small part of Dave's commitment. He comes in almost daily, lifts big weight during strength, then gives everything he's got for the WOD too. It's always good to see Dave - he's one of the people that makes the lunch class so fantastic!

95-105-110-115-120 (125x)
11:20, scaled to 110lbs

BP says:

April 21, 2023 at 11:25 am

265
9:51 RX

Hal says:

April 21, 2023 at 12:45 pm

A. Training
B. 10:57 rx
C. Complete

Eugene M says:

April 21, 2023 at 2:49 pm

A] 185(3), 215(2), 225 (2), 245(1), 260(1)
b} 10:42 Rx (@225#)

Clair says:

April 21, 2023 at 2:52 pm

A. 110
B. 10:54 scaled weight to 105
Keep up the hard work, Dave!

Jason Morgan says:

April 21, 2023 at 3:05 pm

A. 155-185-185-205-205
B. 11:26 Rx

Mandee says:

April 21, 2023 at 3:13 pm

Dave is a fan favorite and there’s no doubt why. He’s friendly, kind, positive and cheerful. He works really hard and pushes himself no matter what the WOD. He can deadlift and bench press the house, has put in the work to gain countless skills, and keeps fighting no matter the circumstances. He’s the real deal and a pillar of our CFHSV community. 11:30 wouldn’t be the same without him. ☺️

A. 175 split clean and split jerk
B. 9:57 @155 and 24”

Friday, April 21 2023

13 responses to "Friday, April 21 2023"

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