Monday, 5 March, 2012

Posted by Mandee on March 4, 2012   |   22 Comments


Instructor led group stretching 5  minutes

2 Rounds

Partner medball clean and toss x 8 (4 each)

200 Meter run with medball



A. 10 Minute clean work

Every minute on the minute for 10 minutes

1 Hang power clean. 1 Hang squat clean. 1 Power clean. 1 Squat clean.

Females 35/65#

Males 45/95#

B. “Never Leave the Bar”

Complete as many reps as possible in 12 minutes of:

5 Squat clean thrusters 115/75#

10 Barbell push ups

15 Bar facing burpees



A. Power Snatch. Snatch Balance. Overhead squat., 1.2.3. x 3 sets; Rest 5:00

B1. Bodyweight Thruster 5 x AMRAP @30×0; Rest 10 seconds

B2. Muscle-ups 5 x AMRAP; Rest 5:00

C. Glute Ham Raises 4 x 10-15 reps @10×0; Rest 1:00


CrossFit Vitality: The Kids Program” with Ameer Lambert-Smith,CrossFit Journal preview video [wmv] [mov]

22 responses to “Monday, 5 March, 2012”

  1. Dennis says:

    Way to represent Howard. This picture of you is worthy for a main site submission. The determination, grit, and the Road to the Fittest Shirt on to boot!

    Tasha was scary powerful today as well.

    Great job to all CFHSV Athletes hitting the Open with all their might.

    Train Hard, Train Smart, Train to Survive! OkieDB Out

  2. VOD:
    No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord. Romans 8:37-39

  3. Love the intensity Howard!

  4. Marisa says:

    HOWARD!!! Beast!

  5. Tasha W says:

    This is an awesome picture. No other way to describe it!!! Go Howard!

  6. AP says:

    Dr. Miller, Mr. BEASTMODE!

    A. 95 pounds (15-17 seconds)
    B. Rx’d 4 + 28 (5 rounds at 12:08) This was a nasty AMRAP.

  7. Kerri says:

    Love it! Definitely worth a mainsite submission!!!

  8. Josh Kennedy says:

    A: 95#
    B: 4 + 11. Bar-facing burpees had you sucking wind in a hurry. I took a few solid breaths after those to make sure the 5 rounds of sq-cl-thr were unbroken, wanted those to be of good form.

  9. Larry Lowe says:

    A: 95#
    B: 3+26 – wow, that sucked.

  10. Clair says:

    Love the picture and totally worth a mainsite submission!!!

  11. Mandee says:

    DAD!!!!!! Looking STRONG!!!!! 🙂

  12. Jane says:

    4 + 2 rds rxd.

  13. Carson says:

    Love it, Howard!! Beastmode!

    A. 55# (I used this as a big opportunity to work on clean and squat clean form, so I kept the weight low and really focused on fast elbows and dropping under the bar.)
    B. 2rds + 27, scaled (regular pushups). Gotta work on my pushups.

  14. Skyler says:

    B: 3+27

  15. David McMillion says:

    B:4+15 That was rough.