Friday, January 6, 2017

Posted by Mandee on January 5, 2017   |   34 Comments






A. Power Snatch  &  OHS Build Up – E2MOM

-4 Power Snatch – 4 OHS

-3 Power Snatch – 3 OHS

-2 Power Snatch – 2 OHS

-1 Power Snatch  – 1 OHS

B. 11min AMRAP of:

-15 Pull-Ups or 9 Chest to Bar Pull-Ups

-16 Wallballs   20/14lbs   10/9′   or   10 Thrusters   95/65   (MRX  75/55)

-5 Power Snatch   95/65   (MRX   75/55)

-6 OHS   95/65   (MRX   75/55)   or   6 Overhead Alternating Stationary Lunges  95/65




Check out Mason Dixon’s menu for next week. jan-9

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34 responses to “Friday, January 6, 2017”

  1. Melissa D says:

    Haley! ? Such a strong athlete, wonderful mom, and fun best friend!! She’s the total package and a total badass!!

  2. Mandee says:

    Haley checking the clock as she crushes yet another WOD! Keep killing it girlfriend! 🙂

  3. Nathaniel says:

    Love the intensity and focus even in the last second of a tough WOD. You. Bad. Girlfriend.

  4. Dani says:

    Haley! Quite the picture star lately! First her ripped back, now her ripped front! I love both equally 🙂 Looking mighty fine girlfriend! Keep grinding and smiling and being chatty in class!

  5. Jenn B says:

    Haley!!! Beast mode all day err day ❤

  6. Lisa T. says:

    Haley! My Boo! You’re a beast and one of my favorite people ever! Love you and everything about this photo!

  7. Courtney says:

    Don’t be fooled, this sweet little kitten has CLAWS!

  8. Paul Pepe says:

    Super Woman lives! Always makes her hubby look weak….:-) The best CFHSV has to offer.

  9. Flying J says:

    Mac’s Bride, Claire and Eleanor’s Momma…..one smiling Strong girl.

  10. Matt says:

    Haley is bad to the bone!

  11. MH says:

    Haley is an awesome crossfitter and always so encouraging!

  12. KOBRA says:

    Oh, she bad alright! Haley starts off fast and loud (even in the athlete brief….) and finishes in similar fashion! Keep bringin’ it yo!

  13. Little Erin says:

    HALEY!! Looking strong and fierce as always!! Xoxoxo

  14. Bradley says:

    Looking good Haley! Keep up the great work.

  15. Clair says:

    Love this picture, Haley! This lady is a strong and fierce athlete with a big smile and kind heart! Always enjoy working out with her! Keep up the awesome work!
    B.3+3 All CTB, Thrusters, and OH stationary Alt lunges
    Excellent coaching, Kodi! Thanks for always bringing an interesting twist to the warm-ups!

  16. Steve Price says:

    Just a heads up to all the guys at CFHSV, you don’t want to do max height box jumps next to Haley! She will embarrass you! Haley’s got hops! All around super athlete! Keep showing out!

  17. Josh Kennedy says:

    Brave crew that showed up at 0500 during the “winter storm”
    3+19 Rx with C2B, thrusters, OH lunges

  18. fleming Sharp says:

    I want to be Haley when I grow up! Light as a feather, strong as an ox! Great mom, friend, encourager! Total package!

  19. BP says:

    PS: 125(4)-135(3)-165(2)-175x
    OHS: 155(4)-185(3)-205(x,x)-215(1)PR

    B. 4+5 RX

  20. Justin says:

    Looking good Haley. You are awesome.
    Power snatch 135-155-165-175
    OHS 135-185-205(x)-225
    5+13 rx

  21. Nathaniel says:

    A1. Power Snatch – 145(4) – 165(3) – 175(2) – 185(1)

    A2. OHS – 155(4) – 185(3) – 205(2) – 230(X)

    B. 5 + 13 rx ( c2b throughout but alternated other movements )

  22. Duke says:

    Haley you are AWESOME. You are so good in Crossfit and you work so hard. You are always saying encouraging words and are such a positive person. Glad to know you. And Mac.

  23. Rachel says:

    Looking amazing and strong like always! Always wishing I could do it like Haley??!

  24. Andrew says:

    A. 145-165-185-195
    B. 185-215-225(1)-225
    C. 5+2 rx (c2b throughout…alternating the rest)

  25. Mandee says:

    A. Power snatch: 95(4) – 105(3) – 120(2) – 130(1)
    OHS: 125(4) – 145(3) – 165(2) – 185(1)
    B. 6 rounds RX, CTB throughout, alternated other movements

  26. MH says:

    A. Power snatch 105 (4) 115(3)120(2)125(1)

    HOS 125(4)134(3) 140(2) 165 (1)

    B. 5 rds 3 reps

  27. Mac says:

    Haley….beautifully strong.

  28. Shay shay says:

    Haley!!! Such a strong, sweet, funny athlete! Love your encouragement and ability to push yourself to the max! Keep up the strong work!

    A: Power Snatch: 95-105-115-125
    OHS: 125-145-155-175
    B: 5 RX all C2B and alternating the rest.

  29. Haley says:

    Thanks CFHSV family for all the kind words! Mac and I truly don’t know what we’d do without all of you and crossfit in our lives.

    I’d like to say I will stop being so chatty, but…

  30. Matt says:

    A: 115/135(4) 135/155(3) 145/185(2) 164x/205(1)
    B: 2+26 RX

  31. Jeremy M. says:

    6:15pm Class:
    A1: 135(4)-155(3)-175(2)-185(1,split snatch)
    A2: 3 sets of 4 w/4sec pause at bottom, 95-115-125, working on flexability and stabilization.
    B: 4+30, RX, (all c2b and alternating the rest)
    – Great class John/Nathaniel. Is that Haley? I thought that gal was a games athlete! Haley is one BA athlete! So sweet too!

  32. jamie cherrypicker says:

    Haleybelle!! Way to represent all I love about CFHSV