Tuesday, March 8 2022

Posted by Mandee on March 7th, 2022

14 responses

Back Squat & Front Squat = E3MOM

4 Back Squats - 4 Front Squats

3 Back Squat - 3 Front Squats

2 Back Squat - 2 Front Squats

1 Back Squat - 1 Front Squats

Team WOD

16min AMRAP:

Partner A - 12 Calorie Row or Bike
Partner B - 12 Wallball Sit-Ups
Partner A & B - 6 Synchronized Toes to Bar
Partner A & B - 12 Alternating Kettlebell Goblet Squats

Partner A & B - 18 Synchronized Kettlebell Swings

Partner B - 12 Calorie Row or Bike

Partner A - 12 WB Sit-Ups

Kettlebell Loads = 24/16 RX+32/24 MRX 20/12kgs

Wallballs = 20/14 MRX 20/10lbs

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches

14 responses to "Tuesday, March 8 2022"

Nathaniel says:

March 7, 2022 at 2:07 pm

Sam I Am doin big things in the middle of the rig. Samuel is a natural with the barbell and moves it like a pro. Samual came to CFHSV with natural ability and already familiar with CrossFit but he’s taken it to another level since being with us. Sam is a great guy and the proof is how so many people enjoy his company. He’s a stand up guy for sure. There’s definitely ‘no bull’ with this dude. Samuel can throw down in the middle of the rig any time he wants as far as I’m concerned. Keep up the great work buddy

Devonne Ford says:

March 7, 2022 at 2:31 pm

Sam is one awesome athlete! Not only highly skilled but such a nice guy. Keep it up Sam...you are my hero!!

Mandee says:

March 7, 2022 at 2:54 pm

Oh man, this is such an awesome photo!! Samuel looking like a total stud, owning that dumbbell. Samuel is a great guy who is easy going and friendly. He came to CFHSV as a seasoned athlete, but he’s only gotten fitter, stronger and faster since then. He’s moves well, works incredibly hard, and is super consistent with his training. Keep it up, dude! ☺️

Bo says:

March 8, 2022 at 2:58 am

A: barbell gets heavy fast when Billy is around
B: 4 rx w John

CJ VK says:

March 8, 2022 at 5:45 am

5 rounds rx+ (row) w/ Bradley

Nathaniel says:

March 8, 2022 at 6:07 am

5 + 22 rx ( teamed up with my man Kyle Robinson )

Duke says:

March 8, 2022 at 7:47 am

4+61 rx+
Teamed up with Jomo

Mandee says:

March 8, 2022 at 7:51 am

4+77 RX+ with Bailey (row)

Bailey says:

March 8, 2022 at 8:09 am

Awesome picture of an awesome dude! Samuel is such a natural and well rounded athlete. His hard work and dedication has been showing with how much improvement he’s made recently! Keep up the hard work!

4+77 RX+ with Mandee (row)