Thursday, December 9 2021

Posted by Mandee on December 8th, 2021

10 responses

Hang Squat Clean Build Up E2MOM

3 - 2 - 2 - 1 - 1 - 1

For Time: (18min cap)
400m Row/Run or 1k Bike
21 Barbell Push-Ups MRX Push-ups
21 Hang Squat Cleans 95/65 RX+ 135/95 MRX 75/55

200m Run/Row or 0.5k Bike

Rest 2min/add weight

400m Row/Run or 1k Bike
15 Barbell Push-Ups MRX Push-ups
15 Hang Squat Cleans 135/95 RX+ 185/125 MRX 95/65

200m Run/Row or 0.5k Bike

Rest 2min/add weight

400m Row/Run or 1k Bike
9 Barbell Push-Ups MRX Push-ups
9 Hang Squat Cleans 165/115 RX+ 225/155 MRX 115/75

200m Run/Row or 0.5k Bike

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch

2x 30sec Chinese Splits

2x 30sec American Splits

YOGA IS CANCELED TODAY.

10 responses to "Thursday, December 9 2021"

Nathaniel says:

December 8, 2021 at 2:30 pm

Mindy ain’t scared of the OHS…matter a fact, she ain’t scared of nuthin! Mindy and the whole family have been a great addition to CFHSV. Mindy has shown toughness and dedication since joining and in doing so has made gains across the board in her fitness and CrossFit abilities. She’s part of the morning crew and she’s always ready. Mindy is polite, sincere, and kind, but I like to see her get mean when it’s WOD time. Keep it up Mindy!!

Mandee says:

December 8, 2021 at 3:16 pm

Mindy tackling a tough movement with focus and determination! This young lady has been consistent and committed from the start, and all that hard work continues to pay off in big ways. She’s taken the time and energy to learn things the right way, and has a great balance of focusing on form while still pushing herself to accomplish new things. She’s friendly, polite and a valued member of our CFHSV community! Keep working hard, Mindy! 😃

Brandi Copeland says:

December 9, 2021 at 1:09 am

Mindy killing OHS! One of my favorite people in the 6:00am!

Hal says:

December 9, 2021 at 1:17 am

Mindy is awesome

A. 245 pr

B. 17:26 rx

C. Complete

Bo says:

December 9, 2021 at 1:46 am

Always a joy to work out with Mindy at 0600.

A: 185
B: 2+1 rx

Nathaniel says:

December 9, 2021 at 6:52 am

Open Gym ( 35:15 )

400m row
42 Russian KBS
42 Goblet Squats
42 Ring Rows
42 GHDs
200m run

400m row
30 Russian KBS
30 Goblet Squats
30 Ring Rows
30 GHDs
200m run

400m row
18 Russian KBS
18 Goblet Squats
18 Ring Rows
18 GHDs
200m run

Mandee says:

December 9, 2021 at 7:01 am

A. 185
B. 17:39 RX+ (row)

Eugene says:

December 9, 2021 at 8:58 am

A) 275 (tied a lifetime PM, thanks for the push and vote of confidence Bradley)
B) 2+13 Rx+ (thanks for 'convincing' me to go + Matrice"

JJ Millich says:

December 9, 2021 at 1:14 pm

A: 155(3)-185(2)-205(2)-230(1)-245(1)-260(1)
B: 15:55, RX (Bike)
Splits - 3:53/4:16/3:46

Mac says:

December 9, 2021 at 4:13 pm

300

17:50 rx+ row

Thursday, December 9 2021

10 responses to "Thursday, December 9 2021"

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