Friday, March 11 2022

Posted by Mandee on March 10, 2022   |   6 Comments




For Time:  (12 min cap)

21 Pull-Ups   55+  Jumping Chin-Over Bar Pull-Ups

42 Double Unders

21 Thrusters   Ages 16-54  95/65   Ages 14/15 & 55+  65/45

18 Chest to Bar Pull-Ups   55+  Pull-Ups

36 Double Unders

18 Thrusters   Ages 16-54  115/75   Ages 14/15 & 55+  85/55

15 Bar Muscle Ups   55+  Chest to Bar Pull-Ups

30 Double Unders

15 Thrusters   Ages 16-54  135/85   Ages 14/15 & 55+  105/65

Scaled (Ages 16 – 54)

Scaled (Ages 14/15 & 55+)


Arrive early to warm-up on your own!

3-5 minutes of light jogging or biking

3-4 minutes of general stretching

Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups

8 air squats into 6 alternating lunges

3 cycles of spiderman stretch on each side, 3 cycles of cat cow with wrist stretching, child’s pose with shoulder stretches, table top, 10 mountain climbers

On the pull-up bar: 10 second dead hang into 5 active/inactive, 5 arch/hollow kips, 10 ring rows

With an empty barbell: 2 Jefferson curls, 5 bent over rows, warm-up front rack position, 5 front squats, 5 push press

Spend 5-7 minutes warming up all pull-up variations as well as thrusters with weight.



We will be performing OPEN WOD 22.2 for record in class all day today! Please arrive early to warm up on your own!

Learn more about the Open here!


6 responses to “Friday, March 11 2022”

  1. Mandee says:

    Oh gracious, there aren’t enough words to say how I feel about this picture. I knew Paula was a total stud from the first time I met her, but to see her continue to completely dominate throughout her entire pregnancy only confirmed it. This lady is sweet and genuine, but she is also fierce and driven. Paula and Juan are both just truly wonderful people, and I can’t wait to meet their sweet baby soon! That baby will have already done more burpees and run more miles than most adults. All thanks to its bad to the bone mama. So much love for this soon to be family of three!! 🙂 🙂 🙂

  2. Nathaniel says:

    Wow! This pic definitely goes down as one of my favorites. Paula and Juan are two great people and an even better couple. I love their spirit and attitude about CrossFit and how they carry themselves. I also admire how what hard workers they are outside the gym. It’s always impressive to see CFHSV folks come log hours at the gym after y’all have logged hours at work. I’m very excited about Paula and Juan’s newest member of the family that’ll be here sooner than later. This couple is an all time favorite and it’s mainly cause of the way they treat each other in the gym. Y’all rock 😊

  3. Misty says:

    Oh man… I love everything about this picture! Paula has been throwing down and showing out since the day she walked into the gym! Now that she’s doing every WOD for two, nothing has changed a bit! No doubt she is already setting up that sweet baby for success and I cannot wait to meet this little bundle of joy! Juan is one lucky guy! So excited for these two to become three!

  4. CJ VK says:

    11:42 rx

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