Monday, November 13 2023

Posted by Mandee on November 13th, 2023

21 responses

Squat Snatch E2MOM

2 - 2 - 2 - 2 - 2 - 2 - 2

Mainsite WOD

For Time: (21min cap)
21 Squat Snatch 95/65lbs MRX 75/55

42 Calorie Row/Bike or 600m Run
15 Squat Snatch
30 Calorie Row/Bike or 400m Run
9 Squat Snatch
18 Calorie Row/Bike or 200m Run

Core Development

2min High Plank Hold

25 Back Extensions

2min Low Plank Hold

25 Hip Extensions

2min Bar Hang

21 responses to "Monday, November 13 2023"

Nathaniel says:

November 12, 2023 at 8:51 pm

Ralph! Can’t remember someone who’s hit the ground running as well as Ralph since joining. He’s adapted as well as anyone I can remember and made it look easy. Ralph’s been patient and coachable, realistic and tough, and all with a positive attitude. He’s smooth, easy, likable, and consistent and it’s awesome to watch him take to CrossFit the way he has. Stay that steady course Stud!

Alex says:

November 13, 2023 at 6:04 am

Training
9:44 Rx (run)

Bo says:

November 13, 2023 at 7:05 am

A: 125 OH squats
B: 12:33 scaled to OH squats

Hal says:

November 13, 2023 at 7:31 am

Leave a Google review of CFHSV
A. T for Training
B. 13:53 rx 🏃‍♂️
C. 🎒

Eugene M says:

November 13, 2023 at 8:12 am

A) 105-115-135-155-170-180(2)-190(1)
B) 11:49 Rx 🚣🏽‍♂️

Tyler Canoles says:

November 13, 2023 at 10:41 am

a. 165
b. 12:44 rx run

Champ says:

November 13, 2023 at 11:20 am

95-125-145-160-175-190-200-205(1/x)
10:54 rx, row

Nathaniel says:

November 13, 2023 at 11:32 am

A. 165

B. 13:13 rx ( row )

Jason Morgan says:

November 13, 2023 at 11:39 am

A. 75-95-115-125-145-Stopped
B. 10:31 Rx ( Row)

Duke says:

November 13, 2023 at 12:07 pm

155
13:09 rx

Ralph
always ready to roll @11:30

Bailey says:

November 13, 2023 at 4:03 pm

A. 155
B. 9:42 RX (row)

Christian Shirey says:

November 13, 2023 at 5:17 pm

200

12:16 rx row

Lupo says:

November 13, 2023 at 5:35 pm

95-135-145-155-165-175-185

12:42 rx row

Bradley says:

November 13, 2023 at 5:36 pm

200
11:38 Rx Row

Griff says:

November 13, 2023 at 6:08 pm

225

9:08 rx row

Madison says:

November 13, 2023 at 6:36 pm

A. 145
B. 12:05 Rx (row)

Sean Don says:

November 13, 2023 at 7:32 pm

135-165-185-205-215-225-235

8:00 Rx row

Misty says:

November 13, 2023 at 7:56 pm

Ralph! This man is motivated! He walked through the door and never looked back! Ralph is as kind as they come. He has goals and is focused to reach them. He is smart with his training and isn’t scared to put in work. So glad Ralph found his way to CF Huntsville!

Misty says:

November 13, 2023 at 7:57 pm

A. 90
B. 14:11rx (row)

Mandee says:

November 13, 2023 at 9:01 pm

Oh man! I love this picture of Ralph working hard. I’m not sure anyone in recent years has joined the gym and been as consistent in their training as Ralph. He’s been a joy since day one, always donning a great attitude and that signature smile. He’s fun to coach, easy to talk to, and a fan favorite already. Stay the course, Ralph! You’re killing it!!

A. 125
B. 11:01 RX row

Harris Baker says:

November 14, 2023 at 6:07 am

A. 220, missed 2nd rep on 225

B. 9:11 RX ( Bike )

Monday, November 13 2023

21 responses to "Monday, November 13 2023"

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