Thursday, January 24 2019

Posted by Mandee on January 23rd, 2019

14 responses

Alternating Front & Back Squats E3MOM

10 Back Squats - 10 Front Squats

5 Back Squats - 5 Front Squats

For Time:
50 Barbell Front Squats & 50 Barbell Back Squats 45/35lbs

5min AMRAP:

Run 800m or Assault Bike 2km
Max Kettlebell Goblet Lunges (alt legs stationary) 24/16kgs RX+ 32/24 MRX 20/12kgs

Rest 3min

5min AMRAP:

Row 800m or Assault Bike 2km
Max Squat Cleans 135/95 RX+ 155/105 MRX 95/65

**Athletes choice on which AMRAP to start with**

Come out and support our CFHSV Team as they lift heavy and seek to defend our 2017 and 2018 Championships at The Big NASTI Weightlifting Competition!

Saturday, January 26th at 9AM

CrossFit Protocol, Decatur, AL

14 responses to "Thursday, January 24 2019"

Nathaniel says:

January 23, 2019 at 2:17 pm

Don’t get much better than that! Richard and his big boy Isaiah throwing down together. Love the number of families we have at CFHSV that CrossFit together. And it’s very fatherly of Richard to let Isaiah have the lead in this pic ?

Mandee says:

January 23, 2019 at 3:03 pm

Oh yeah! Young Isaiah leading the way, and Richard following in stride. Two great individuals who make a great father-son team, in and out of the gym! Nothing better than families getting fit and healthy together! ?

@Cj.vk says:

January 24, 2019 at 4:44 am

A. 98 ?
B. 35 rx+ (28/7)

E Little says:

January 24, 2019 at 5:48 am

A. 3:58 ?⏱
B. 26 rx (bike 22 GL/row 4 SC)

@Cj.vk says:

January 24, 2019 at 5:52 am

BS: 195(10)-245(5)
FS: 195(10)-245(4)

steve price says:

January 24, 2019 at 6:54 am

A. Back Squats: 230x10, 285x5

Front Squats: 230x10, 285x5

B. 3:43 Rx

C. 10 Squat Cleans Rx

Eugene M says:

January 24, 2019 at 7:00 am

A. BS: 180x10, 225x5
FS: 180x10, 225x5
B. 2:41 Rx
C. 45 RX+ (Row, 11xSC/Bike, 34xGL)

Sam W says:

January 24, 2019 at 7:47 am

A: BS/FS: 225x10, 275x5
B: 3:04 Rx
C: 36 Rx+ - Bike/26 - Row/10

Michael Little says:

January 24, 2019 at 8:10 am

255/205 (10)
315/255 (5)

2:44
39 Rx+ (40kg, 185)
⌚️??

Melissa D says:

January 24, 2019 at 8:29 am

2:49/ 35 rx+ (bike/row)

Wesley Branch says:

January 24, 2019 at 11:31 am

A. 180/235
B. 2:51 Rx
C. 50 Rx (39 run/11 row)

Mandee says:

January 24, 2019 at 11:40 am

A. 105 / 135
B. 3:13 RX
C. 37 reps RX+ (bike/row)

MH says:

January 24, 2019 at 1:28 pm

110/145
2:18 RX
49 RX+ (bike 36/row 13)

Misty says:

January 24, 2019 at 2:52 pm

Richard and Isaiah! So awesome to see this father and son duo throw down together! Two great athletes that continue to get stronger and faster every day!

A. 115 / 135
B. 3:57 rx
C. 33 rx (bike/row)

Thursday, January 24 2019

14 responses to "Thursday, January 24 2019"

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