Row/Bike 15/12 Calorie or 200m Run
E3MOM x 12min
(score is slowest time of the 4)

4 Rounds For Time: (16min cap)

15/12 Calorie Row/Bike or 200m Run

5 Wall Walks or 10 Handstand Push-Ups
20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

Rest 1min after each round

Core Isometrics

1min L-sit Hang (bar/rings)

1min Knee Bird Dog Hold Left/Right

1min Hollow Hold
1min Knee Bird Dog Hold Right/Left

1min GHD Sit-Up Hold

1min Hip Extension Hold

1min High Plank Hold

1min Low Plank Hold

14 responses to "Wednesday, April 12 2023"

Nathaniel
Nathaniel says:

April 11, 2023 at 8:21 pm

Mindy is ALWAYS working hard in and out of the gym. She’s down for the grind and she’s got the gains and skills to show for it. And don’t get me started about her baking skills too…the girl is next level in everything she does! She’s a great person to see early in the morning because she’s always polite and often helping others in one way or another. Doesn’t get much better than this CrossFitter and person. Glad you’re a regular Mindy 😊
Mandee
Mandee says:

April 11, 2023 at 9:05 pm

Mindy showing that fight and determination that she brings to every WOD. This lady shows up ready to work and trains with consistency in both effort and attitude. She’s well-spoken, thoughtful, kind and supportive. She’s become a really well-rounded CrossFitter and continues to gain strength and master new skills. Stay the course, Mindy! 😊
Hal
Hal says:

April 12, 2023 at 7:12 am

0600

A. :18 - :17 - :17 - :20 🚴‍♂️
B. 10:58 scaled life (🏃‍♂️, strict kb press, air squats)
C. Complete
Champ
Champ says:

April 12, 2023 at 11:50 am

15 cal row, :24s across
10:17 rx (row/shspu)(1:44, 1:41, 1:47, 2:05)
Christian
Christian says:

April 12, 2023 at 11:56 am

25 24 25 33 bike

1:54, 3:06, 2:58,3:42 bike and shspu
Nathaniel
Nathaniel says:

April 12, 2023 at 12:03 pm

A. Bike - :48

C. 15:47 rx with strict HSPUs
Jason Morgan
Jason Morgan says:

April 12, 2023 at 12:54 pm

A. 0:40 Run | :40, :40, :40, :37 |
B. 15:21 (Scaled with Two abmats for HSPU)
Clair
Clair says:

April 12, 2023 at 1:15 pm

Great picture, Mindy!

A. :48 row(:47,:44,:48,:45)
B. 15:15 hspu, run
Misty
Misty says:

April 12, 2023 at 1:46 pm

Mindy! Awesome shot of an awesome athlete! Mindy was putting in work on that rope and I have no doubt it will pay off. This girl shows up like clockwork every morning and has taken the time to build a solid foundation throughout all movements. She trains hard, asks for coaching/feedback and is always kind to everyone around her. Mindy has gained a ton of strength and skills since she first walked through the doors and she continues to do so every single week! So glad Mindy and her family found CFHSV and call it home!
Mandee
Mandee says:

April 12, 2023 at 2:00 pm

A. Row :38, :37, :38, :36
B. 11:33 RX row, strict HSPU
Duke
Duke says:

April 12, 2023 at 3:51 pm

13:27rowhspu
Bradley
Bradley says:

April 12, 2023 at 6:03 pm

A. Bike - :50/:46/:45/:44

B. 10:50 Rx row/shspu
Lupo
Lupo says:

April 12, 2023 at 6:26 pm

Run : :40 - :33 - :33 - :31

12:12 rx (run, hspu)
Eugene M
Eugene M says:

April 12, 2023 at 7:18 pm

Go Mindy!

A) 29.4 🚣🏽‍♂️ (29.4, 27.2, 25.6, 24.5)
B) 12:28 🚣🏽‍♂️ hspu (1:51, 2:24, 2:37, 2:36)

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