Tuesday, December 6 2022

Posted by Mandee on December 5th, 2022

17 responses

Front Squat E3MOM

5 sets x 10 reps

11min AMRAP:

11/9 Calorie Row/Bike or 200m Run
11 Front Squats 135/95 MRX 95/65
11 Box Jumps/Step-Ups 30/24” MRX 24/20”

Squat & Core Development

22 Cossack Squats (11 each leg)

22 GHD Sit-ups
22 Pistols or Scales (11 each leg)

22 V-Ups

22 Double Kettlebell Lunges (alt legs)

17 responses to "Tuesday, December 6 2022"

Mandee says:

December 5, 2022 at 2:48 pm

Erin locked and loaded, working hard and grinding through a tough WOD. This lady started CrossFit way back in the day, and it’s been awesome to have back in the gym and throwing down regularly for a while now. She’s made big gains since starting back, and she’s still got the same determination she’s always had to train hard and smart. She’s fun, easy to talk to, and always kind. Keep putting in the work, Erin! Way to be! 😊

Nathaniel says:

December 5, 2022 at 3:06 pm

Erin in the zone! That’s a beautiful overhead lockout. Erin shows up to the 6:15 after a long day and brings nothing but positive vibes, a mean work ethic, and she’s always full of that ‘can do’ attitude. She started years ago in another CFHSV facility and it’s been awesome having her back with us throwing down again. Keep up the grind young stud 😊

Hal says:

December 6, 2022 at 1:16 am

A. 185 across

B. 3+14 rx 🏃‍♂️

Tyler Canoles says:

December 6, 2022 at 2:02 am

A. 185ish

B. 2+13 rx

Justin says:

December 6, 2022 at 2:34 am

185-185-185-185
3+1 row, scaled to 24" step ups

Bo says:

December 6, 2022 at 3:07 am

A: 135-165
B: 3 rx

CJ says:

December 6, 2022 at 5:35 am

215 across (74 percent)
3+25 rx (row)

duke says:

December 6, 2022 at 5:59 am

185 across (74.35 percent)

3+24 rx row

Erin says:

December 6, 2022 at 7:04 am

Aw man, you guys are too kind! I love our 615 crew and have thoroughly enjoyed being back after all these years (when I'm not cursing y'all under my breath lol). Thanks for all the positive vibes and words of encouragement! It's great to be part of the CFHsv family :)