Tuesday, September 19 2023

Posted by Mandee on September 19th, 2023

17 responses

Row/Bike 12/10 Calories or 200m Run E3MOM x 12min

(score is slowest time of the 4)

6min AMRAP:

12/10 Calorie Row/Bike or 200m Run
12 Toes to Bar
24 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs

or 24 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs

Rest 2min

6min AMRAP:

6/5 Calorie Row/Bike or 100m Run
6 Toes to Bar
12 Kettlebell Swings 24/16kgs
or 12 Dumbbell Snatch (alt arms) 50/35 RX+65-70-75 / 45-50-55

*athletes choice on which AMRAP to start

Core & Flexibility Development

10 Hip Extension to Glute Ham Raise

1min Head to Floor Straddle Stretch

1min Couch Stretch
10 Back Extensions

1min Butterfly Stretch
1min Chinese Splits / Standing Straddle

10 Hip Extensions

17 responses to "Tuesday, September 19 2023"

Nathaniel says:

September 18, 2023 at 9:00 pm

J going sky high! J has been an awesome addition to CFHSV. He’s positive, friendly, and encouraging to those around him. J has made gains in a short time cause of his work ethic and great attitude. Keep showing out dude!

Bo says:

September 19, 2023 at 7:17 am

A: :22 (row)
B1: 2+5 rx
B2: 4+2 rx

Hal says:

September 19, 2023 at 7:27 am

A. :14, :13, :13, :14 🚴‍♂️
B1. 1+18 rx+ 🏃‍♂️
B2. 3 rx+ 🏃‍♂️
C. Complete

Champ says:

September 19, 2023 at 11:11 am

12 cal row e3mom x 4: :19, :18, :17, :18
In written order: 2+18 & 4+5 rx (row/DB)

Nathaniel says:

September 19, 2023 at 12:40 pm

A. Row :22

B. 2 + 25 rx with DB

3 + 12 rx with DB

Misty says:

September 19, 2023 at 12:45 pm

J! Scaling that rope with ease! This guy in new to CFHSV but not new to the gym. He's been putting in work for years and it has definitely benefitted his crossfit game. He is always friendly to those around him and sells out for each and every WOD. J, keep getting the job done!

Misty says:

September 19, 2023 at 12:46 pm

A. :28 (Row)
B. 2+10 rx (DB/row) & 4 rx (DB/row)