Friday, May 13 2022

Posted by Mandee on May 12, 2022   |   14 Comments



Team Row or Bike Races For Time:  (15 min cap)

(P1) 30/25 Calories – (P2) 30/25 Calories

(P1) 25/20 Calories – (P2) 25/20 Calories

(P1) 20/15 Calories – (P2) 20/15 Calories

(P1) 15/12 Calories – (P2) 15/12 Calories 

*Only one rower/bike per team, one person working at a time*

Team WOD

10min AMRAP:

50 Kettlebell Swings (in unison)
50 Wallball-Sit-ups (partner passing; 25ea)
50 Russian Kettlebell Swings (in unison)
50 Burpee Toes to Bar (alternating; 25ea)
Max Calorie Row or Bike (one partner in high plank, switch in 10 calorie increments)

Kettlebell =   24/16kgs   RX+32/24   MRX 20/12kgs

Wallballs =   20/14   MRX 20/10

Core, Guns & Grip Development

100m KB/DB Farmers Carry

16 Kettlebell Curls
100m Plate Pinch Carry
16 Plate Pinch Curls


14 responses to “Friday, May 13 2022”

  1. Nathaniel says:

    Natalia slangin’ that dumbbell like a pro! Natalia has been in it to win it since rejoining us at CFHSV. She’s coachable and always friendly. She goes about her business, tackles whatever we put in front of her, and is always polite before and after the WOD. Natalia is a hard working class act and unfortunate for us she’s moving on but we wish her all the best on her next journey 😊

  2. Mandee says:

    Awesome shot of an awesome lady, showing off her CrossFit strength! Natalia is as nice and polite as they come, and it’s been a joy having her at CFHSV. She shows up ready to work and always gives it her all. She’s consistent in training, effort and attitude. We will miss you, Natalia! Keep Killing it! ☺️

  3. Yazmin says:

    My salsa twin killing! 💃🏻🏋🏻‍♀️ This girl gets it done both on the dance floor and in the gym! I’m going to miss her so much! Get it fam! ❤️😘

  4. Hal says:

    A. 6:03 🚣‍♂️ solo (B-Rad wouldn’t row w/ me)

    B. 201 rx 🚣‍♂️ w/ Bo

    C. Complete

  5. Bo says:

    A: 8:55 w John
    B: 201 rx w Hal
    C: GHD’s and HE’s

  6. CJ VK says:

    7:11 row with Trill Will
    204 rx (4 calories on the rower) with Trill Will

  7. Duke says:


    5 cal. With Bryan

    • Will thirsty says:

      We’d have beat y’all if Will didn’t deem a water break necessary after 25 WB sit ups

  8. Alex says:

    7:36 row with Mandee
    30 calories Rx (row) with Nate & Mandee

  9. Clair says:

    10:39 row with Jenn
    180 rxd with Jenn
    Thanks Bailey and Bradley for the coaching!

  10. Misty says:

    Natalia! Looking focused and cycling that DB like it’s nothing! While I haven’t had many opportunities to coach Natalia, I was lucky enough to be one of the first people to meet her when she walked in the gym. She is kind, focused and serious about her fitness. Always willing to dig deep and tackle any WOD thrown her way. Sad to see her go, but glad she found us along her journey! Keep it up and good luck to you!

    A. 7:27 (row on my own)
    B. 141 rx+ (on my own)

  11. Bradley says:

    7:01 row with Sean F

    246 Rx (46 cal row) with Sean F

  12. Bailey says:

    7:36 row with Cherokee
    200 RX with Cherokee

    Natalia looking strong with that dumbbell locked out! She is such a friendly person who always greets you with a smile. Keep it up Natalia!

  13. Damian says:

    Home gym

    A. 8:39 (solo, resting my work time)
    B. 222 solo (green KB and 50 WB Situps, no T2B at home)