Friday, April 16 2021

Posted by Mandee on April 15, 2021   |   16 Comments



Back Squat Build Up   E2:30MOM 

10 – 8 – 6 – 4 – 2 – 1

5min AMRAP:

10 Wallball Shots   20/14lbs to 10/9’   MRX 20/10 to 9’
5 Burpee Box Jump Overs   24/20″   RX+ 30/24″   MRX 20/18″

Rest 3min

5 Rounds For Time: (10min cap)
5 Back or Front Squats   155/105   RX+185/125lbs   MRX 115/75

5 Burpee Box Jumps

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

16 responses to “Friday, April 16 2021”

  1. Nathaniel says:

    I see ya Cynthia! Cynthia and our families go way back to childhood and it’s fun to now see each other with our own kids. She’s a great person, mom, and CrossFitter. Cynthia kept moving through pregnancy with both kiddos and made it look easy. She’s full of fight and fun. Cynthia knows how’s to grit her teeth and flash a big smile. Glad we’re still throwing down together and lucky to have you at CFHSV friend ?

  2. Adela Faust says:

    Cynthia!! Great picture of you, you are an awesome CrossFitter!

  3. Katie A says:

    Ah look at Cynthia locked out! Looking amazing and strong, friend! So fun to work out and laugh with you.

  4. Kel says:

    Cynthia will cheer anyone on and be their #1 supporter. She’s generous and kind person, a great mom, and a great Crossfitter. I love working out with this lady.

  5. Mandee says:

    Cynthia looking like a total rockstar, toting that bell with ease and grace! This lady is fun, funny, encouraging and friendly. I’ve known her for forever and she’s always been someone everyone enjoys being around ☺️ She’s a hard working athlete, a devoted mom and a loyal friend. So much love for his stud!

  6. Fleming says:

    Go Cynthia! I love this girl! She is strong, funny, beautiful and sweet!

  7. WendyWW says:

    Great pic of a great lady!!

  8. Hal says:

    A. 155 – 185 – 225 – 245 – 295 – 305

    B1. 5+7 rx

    B2. 5:51 rx (back squat)

    C. Complete

  9. ashley says:

    Beautiful Cynthia!!!

  10. CJ VK says:

    Yesterday’s Hero WOD, “Nate”
    14 rounds rx

    11+1 rx on 7/2/18

  11. Nathaniel says:

    Yesterday’s WOD “Nate”

    16 + 8 rx

  12. Bradley says:


    17+13 Rx

  13. Mandee says:

    16 rounds RX

  14. Justin says:

    3:53 rx

  15. Kim G says:

    A. 140
    B1. 3+6 rx
    B2. 9:30 scaled to 85#

    Cynthia is my “let’s go to the back of the gym and do our own Wod” buddy! She’s the sweetest and I’m always happy when we land in class together!

  16. steve price says:

    A. 405

    B. 3 Rx / 7:39 Rx all Front Squats