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Friday, October 21 2022

Posted by Mandee on October 20, 2022   |   14 Comments

 

 

Hang Squat Clean Build Up   E2MOM

5 – 4 – 3 – 2 – 1 – 1 – 1

“Right Jab” by DB

6min AMRAP:

18 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12
6 Muscle Ups Bar or Ring *opposite   MRX Chest to Bar/Chest to Ring

12 Goblet Squats

REST 3min

“Left Hook” by DB

6min AMRAP:

6 Hang Squat Cleans   135/95   RX+ 155/105   MRX 115/75

3 Muscle Ups Ring or Bar *opposite   MRX Chest to Bar/Chest to Ring

6 Over the Bar Burpees   

**Athletes choice on which AMRAP to start with; must switch methods on Muscle Ups**

Core & Leg Development (2 rounds)
12 Cossack Squats (12 each leg)
12 Seated Box Jumps
12 Pistols or Pistol Scales (12 each leg)

24 GHD Sit-ups

 

 

 

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CFHSV will be hosting Barbells For Boobs…

Monday, October 24th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

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14 responses to “Friday, October 21 2022”

  1. Nathaniel says:

    Nice shot of The Don. This guy is the salt of the earth in and out of the gym. He’s all about taking care of others but I’m glad he’s taking care of himself by committing to his health and fitness. Don has been with us at CFHSV for many years now. He’s been with us so long that now his to boys Will and Walker join him to CrossFit. Don has natural ability but he’s also got a work ethic and knows how to fight through tough times and patches to stay on track. He’s as good a person there is at CFHSV and he and his family certainly make CFHSV a better place. Proud to know ya partner…keep up the grind and raising those two awesome boys the way you have. Don is the man

  2. Bo says:

    A: 215 hang power
    B1: 2+3 scaled goblet to GHD’s
    B2: 2+9 scaled clean to hang power

    No squatting today. Creaky knees after trying to keep up with Christian on sprint day. Lesson learned.

  3. Eugene M says:

    A:135(5),165(4),195(3),225(2),245(1),260(1),280(1) PR
    B1:1+6 Rx (RMU)
    B2:3+6 Rx (BMU)

  4. CJ VK says:

    135(5)-165(4)-195(3)-225(2)-255-275
    1+25 rx (bmu)(second)
    3+7 rx (rmu)(first)

  5. Jason Morgan says:

    A. 135-155-185-205(1)-225(1)-250(x)-250(x) -(250… power)

    B. (2nd) 3+6 Rx BMU | (1st) 2+18 scaled Burpee C2B

  6. Nathaniel says:

    A. 260

    B.
    Amrap 2 – 4 + 5 rx+

    Amrap 1 – 2 + 4 rx+

  7. Bailey says:

    A. 215
    B. 2+18 (BMU) RX+
    4+6 (RMU) RX+

    *did AMRAP 2 first*

  8. Duke says:

    260
    3+1@135bar
    2+1@greenkettlebellbar

  9. Alex says:

    315 PR
    AMRAP 2: 4+6 Rx+ (RMU)
    AMRAP 1: 2+12 Rx+ (BMU)

  10. steve price says:

    A. Hang Squat Clean: 255

    B. 2nd WOD: 3 rounds @155/Chest to Bar
    1st WOD: 1 + 22 @32kg/Chest to Bar

  11. Mandee says:

    A. 105(5) – 125(4) – 140(3) – 155(2) – 170(1) – 180(1) – 190(1)
    B. 2+18 RX+/4+8 RX+ (did the 2nd one first)

  12. Cherokee says:

    295

    2+3 bar mu +
    3 ring mu +