Wednesday, December 22 2021

Posted by Mandee on December 21st, 2021

20 responses

Bench Press E3MOM

10 - 20 - 5 - 15 - 5

“Reindeer Racing" by DB

6min AMRAP:

600m Run, Row or 1.5k Bike
Then

12 Dumbbell Snatch Left Arm 50/35 MRX 35/20

12 WallBall Sit-ups 20/14lbs MRX 20/10

12 Dumbbell Snatch Right Arm
12 Dumbbell Push-Ups (1 arm on Dumbbell)

Rest 2min

4min AMRAP:

400m Run, Row or 1k Bike

Then

8 Dumbbell Snatch Left Arm

8 Wallball Sit-ups

8 Dumbbell Snatch Right Arm
8 Dumbbell Push-Ups (1 arm on Dumbbell)

Rest 2min

2min AMRAP:

200m Run, Row or 1k Bike

Then

4 Dumbbell Snatch Left Arm

4 Wallball Sit-ups
4 Dumbbell Snatch Right Arm
4 Dumbbell Push-Ups (1 arm on Dumbbell)

Chest & Core Development

2x10 DB/KB Bench

2x10 Evil Wheels
2x10 Banded Push-Ups

2x10 Band Pull-Aparts

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Christmas Holiday Schedule!

Thursday 12/23: Regular schedule, CFHSV Annual "12 Days of Christmas" WOD in all classes!

Friday 12/24: Classes at 7am, 8am and 9am only. We will NOT have childcare.

Saturday 12/25: closed -- Merry Christmas CFHSV!

Sunday 12/26: closed

Monday 12/27 - Thursday 12/30: regular schedule

Friday 12/31: 7am, 8am, 9am only. We will not have childcare.

Sunday 1/1: closed -- Happy New Year CFHSV!

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20 responses to "Wednesday, December 22 2021"

Nathaniel says:

December 21, 2021 at 2:25 pm

LJ pulling off a tough movement there. Knees to Elbow ain’t no joke. We all know her as a Games Athlete now but one thing hasn’t changed at all, LJ. She’s as nice, humble, and hard working as ever. LJ loves the day to day journey as much as anything and having her family in the gym with her now makes it all that much better. Keep enjoying your fitness and your ‘fit fam’ LJ 😊

Mandee says:

December 21, 2021 at 2:53 pm

LJ Ray rolling on those knees to elbows! This woman is a CrossFit rockstar who is the epitome of where hard work, focus, and determination can get you. She’s kind, friendly, gracious and fun. She approaches challenges like the champ that she is, and she never allows setbacks to break her spirit. I have absolutely loved getting to know this lady over the years. So proud to call her a CFHSV athlete and even more proud to call her a friend. Keep rolling, LJ!

Devonne Ford says:

December 21, 2021 at 4:28 pm

LJ is such a hard worker, friendly and an awesome athlete. Keep it up!

Hal says:

December 22, 2021 at 1:19 am

A. 165-135-205-135-205

B. 1+36 / 1+24 / 1+12 rx 🚴‍♂️

C. Complete

Bo says:

December 22, 2021 at 1:37 am

A: 95-145
B: 1+16 / 1+12 / 1+8
C: complete

BP says:

December 22, 2021 at 2:02 am

185-155-245-155-245
1+18 / 1+16 / 2 RX bike

Justin says:

December 22, 2021 at 2:39 am

185-155-245-155-245
1+30/1+20/2+1 rx bike

Bo says:

December 22, 2021 at 3:01 am

B: rx row

CJ VK says:

December 22, 2021 at 5:50 am

1+36 / 1+25 / 2+1 rx (bike)

Jason Morgan says:

December 22, 2021 at 6:27 am

A. 135 - 115 -185 - 135 - 185
B. 1+33 | 1+24 | 1+ 10 Rx

Samuel H says:

December 22, 2021 at 7:06 am

A. 135-135-175-155-175

B. 2+2 | 1+24 | 1+14 Rx

Nathaniel says:

December 22, 2021 at 7:27 am

Scaled

1 + 17 / 1 + 17 / 1 + 17

CJ VK says:

December 22, 2021 at 8:14 am

Consistent 😎

LJ says:

December 22, 2021 at 10:07 am

Thanks Nate! Those knees to elbows are tough for sure. Especially in that 45 min WOD 🤪. I am so appreciative of your support and encouragement. My family are big Nate fans and we are going to be adding another Ray to the list of members in January! You are right about me enjoying it more with my Fam there. It’s the best.

LJ says:

December 22, 2021 at 10:14 am

Thank you Mandee! I cannot express my gratitude enough for what you have done for me. This year has been quite a year full of ups and downs. I appreciate the encouragement all along the way. I will always cherish our time at the games. What you sacrificed for me to attend and the stress you were under but didn’t let me know, well I will always be thankful and grateful. You are the best!! Looking forward to continuing to grow as an athlete under your guidance. ❤️

LJ says:

December 22, 2021 at 10:15 am

Thank you!! I miss seeing your smiling face! I hope to see you soon! Merry Christmas!!

Alex says:

December 22, 2021 at 11:15 am

185-145-215-145-215
2+9 | 2+7 | 2+4 Rx (row)

Hal says:

December 22, 2021 at 12:59 pm

💪

Mandee says:

December 22, 2021 at 1:32 pm

1+30 / 1+24 / 2+1 bike

Kin G says:

December 22, 2021 at 1:59 pm

1+1, 1+2, 1+4 (row)
Scaled to 25# db

Wednesday, December 22 2021

20 responses to "Wednesday, December 22 2021"

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