Friday, July 9 2021

Posted by Mandee on July 8, 2021   |   18 Comments



15 min to achieve a 10RM Deadlift

3 Rounds For Time: (15min cap)
5 Deadlifts   225/155   RX+275/185   MRX185/125

10 Barbell Push-ups   MRX Push-ups
15 Wallball Sit-ups   20/14   MRX 20/10

200m Run, Row or .5K Bike

Flexibility Development

2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch

2x30sec American Splits
2x30sec Chinese Splits
Spend 3-5min on favorite back, leg & shoulder stretches

18 responses to “Friday, July 9 2021”

  1. Matt says:

    Bad to the bone!

  2. Adela Faust says:

    Awesome lady!

  3. Kcoop says:

    So incredible!

  4. Mandee says:

    That’s what I’m talking ’bout, Suzanne! Way to show off that picture perfect plank! This woman is so awesome and everyone loves her. She works incredibly hard, always pushes and challenges herself, and never walks in the gym without her fighting spirit. She’s friendly, encouraging, and easy to talk to as well. Keep being you, Suzanne! You rock! 🙂

  5. Nathaniel says:

    Suzanne! My girl holding the perfect plank! Suzanne is tough, dedicated, CrossFit through and through, and she’s so fun to joke with cause she gives it back. Suzanne has worked hard from day one and continues to prove that she’s one of CFHSV’s best. She’s taken the time to get to know those she WODs with and is a source of encouragement, motivation, and fun for them all. Thanks for your presence Suzanne cause you make CFHSV a better place ?

  6. Alli B says:

    A rare RX WOD for me today thanks to Coach Bradley! Love our 5am Friday crew!
    125 build up
    10:17 RX

  7. Hal says:

    A. 325

    B. 5:32 rx+ ?‍♂️

    C. Compete

  8. Bo says:

    A: 300
    B: 4:59 rx
    C: complete

  9. Daniel Noland says:

    5:50 Rx+

  10. Justin says:

    5:22 rx+ bike

  11. CJ VK says:

    345 (10)
    5:07 rx+ (bike) ?

  12. Jason Morgan says:

    A. 300

    B. 5:48 Rx+

  13. Bailey says:

    A. 275
    B. 6:04 RX+ (row)

  14. Bradley says:

    A. 390

    B. 4:33 Rx+ (Bike)

  15. Clair says:

    A. 155
    B. 6:53 rxd
    Thank you for the push, Bradley!

  16. Kim G says:

    A. 165
    B. 10:14 rx+ (Row)

    Suzanne is precious and is always the first one to make room for others when needed. She is engaging and brings an aura of warmth and sincerity but never underestimate her tenacity to grind through a challenging wod! I’m so thankful for you, Suzanne!

  17. Mac says:


    4:44 rx+

  18. Sean C says:


    5:58 rx+ ?