Monday, October 9 2023

Posted by Mandee on October 9th, 2023

16 responses

"The Christopher Columbus Chipper"

For Time: (30min cap)
14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55

14 Hang Power Snatch
14 Overhead Squats
14 Barbell Push-Ups
500m Nina Row or 1.2k Bike

Add cargo/weight

14 Over the Bar Burpees

14 Power Cleans 115/75 RX+135/95 MRX 95/65

14 Thrusters
500m Pinta Row or 1.2k Bike

Add cargo/weight

14 Deadlifts 135/95 RX+ 155/105 MRX 115/75

14 Hang Power Cleans
14 Front Squats
14 Shoulder to Overhead
500m Santa Maria Row or 1.2k Bike

Add cargo/weight

14 Chest to Bar RX+ 14 Bar Muscle-Ups MRX 14 Pull-Ups

92 Double-Unders
3 Ground to Overhead 155/105 RX+ 185/125 MRX 135/95

Flexibility Development

1min Couch Stretch or Modified Couch

1min Head to Floor Straddle Stretch

1min Banded Shoulder Stretches

1min Pigeon/Swan/Piriformis Stretch

1min Chinese Splits

1min American Splits

16 responses to "Monday, October 9 2023"

Duke says:

October 10, 2023 at 11:19 am

27:09 rx

Eugene M says:

October 9, 2023 at 7:42 am

27:33 Rx 🚣‍♀️

Bo says:

October 9, 2023 at 7:42 am

3 rounds (scaled snatch to cleans)

Tyler Canoles says:

October 9, 2023 at 10:41 am

A.3 + 60 rx

Champ says:

October 9, 2023 at 11:30 am

30:29 rx+

10/10/22: 25:03 scaled (rx weights but accidentally did hang power clean instead of hang power snatch; so I did power snatch from the floor instead of power cleans from the floor to make it right 🙃)
10/12/20: 30:42 rx+
10/8/18: 3+92 rx+

Jason Morgan says:

October 9, 2023 at 11:35 am

25:39 Rx

Tyler Canoles says:

October 9, 2023 at 1:02 pm

Round two

28:41 rx

Bailey says:

October 9, 2023 at 1:46 pm

19:19 RX+ (row)

Nathaniel says:

October 9, 2023 at 2:26 pm

28:51 rx+

Lupo says:

October 9, 2023 at 5:44 pm

29:39 rx+ row

Mac says:

October 9, 2023 at 5:59 pm

21:42 rx row

Alex says:

October 9, 2023 at 6:48 pm

23:24 Rx+ (row)

Misty says:

October 9, 2023 at 6:56 pm

Griffin! Flying high and thumping that chest! This guy is one heck of an athlete and throws up big scores daily! It’s always a good day when Griffin and Magan walk in the gym together. So glad they found CFHSV and settled in to call it home!

29:47 rx (row)

Mandee says:

October 9, 2023 at 7:26 pm

Griffin showing off those gymnastics skills! This guy is a rock solid athlete who is super strong AND incredibly skilled. He’s worked so hard to improve his overall fitness, and there’s no doubt he’s upped his game both physically and mentally. He’s learned how to embrace the pain cave, and it is awesome to watch him dominate WODs that not too long ago weren’t in his wheelhouse. He’s polite, friendly, and totally coachable. Keep after it, stud!

21:45 RX+

Josh Kennedy says:

October 9, 2023 at 8:02 pm

29:59 MRx scale

Sean Don says:

October 9, 2023 at 8:38 pm

20:37 Rx+ run

Monday, October 9 2023

16 responses to "Monday, October 9 2023"

Leave a Reply