Monday, April 5 2021

Posted by Mandee on April 4, 2021   |   17 Comments



“Weakness Wake-Up” by DB

For Time: (40min cap)

40 Chest to Bar Pull-Ups   RX+ Strict C2B   MRX Pull-ups

Rest 2min

40 Handstand Push-Ups   RX+ 40 Strict HSPU   MRX Hand Release Push-Ups

Rest 2min

40 Deadlifts   Bodyweight   MRX BW / 80%

Rest 2min

40 Wallball Sit-ups   20/14   MRX 20/10lbs

Rest 2min

40 Split Jerks (alt ft)   115/75   RX+135/95   MRX 95/65

Rest 2min

40 Box Jump Overs   24/20″   RX+ 30/24″   MRX 20/18″

Rest 2min 

40 Calorie Row or 40 Calorie Assault Bike

Rest 2min

40 Hang Squat Cleans   115/75   RX+135/95   MRX 95/65

Rest 2min 

40 Bar Facing Burpees

**Athletes choice on order of exercises**

17 responses to “Monday, April 5 2021”

  1. CJ VK says:

    Vaughn rough.

    • CJ VK says:

      39:07 rx @ 115/205 (193 BW)

      Burpee: 0:00-2:00
      WB Sit-up: 4:00-5:32
      Box Jump Over: 7:32-9:18
      Row: 11:18-13:14
      C2B: 15:14-17:57
      Split Jerk: 19:57-23:26
      Hang Squat Clean: 25:26-30:05
      HSPU: 32:05-34:47
      Deadlift: 36:47-39:07

  2. Nathaniel says:

    Double unders are in his genes. It’s been great to have Vaughn and his young family with us at CFHSV. Vaughn has thrown down with us for years off and on but it’s awesome to have him and Abigail and lil Fitz daily. Vaughn is an outstanding athlete and has always worked hard in everything he does. Despite his fathers wishes he learned to read at a young age and it has enriched his life and benefited him greatly. Keep CrossFitting and never stop reading buddy

  3. Mandee says:

    Vaughn has been a part of our CFHSV family for a long time, but I’m so happy he can now join us daily to throw down. This guy is easy going, genuine, hard working and friendly. He’s a great athlete who runs like the wind and makes everything look easy. He’s got a great family and CFHSV wouldn’t be the same without them! Keep rocking, dude 🙂

  4. Hal says:

    7+35 rx

    Needed 5 more c2b and all the HSPUs

  5. Justin says:

    8+10 rx

  6. BP says:

    Vaughn got the double under genes

    8+33 scaled a bunch

  7. Dukeluvhisfamily says:

    Started out with hspu and went in order.
    8 rounds.
    Never saw those c2b

    Ain’t nobody happier than Duke since Vaughn and Abigail moved back home. Our schedules are busy during the week but on Saturday. We all gonna be in the 8:00 class. Then home for a big breakfast. It just don’t get any better. Vaughn is really good at du. But he ain’t great.

  8. Clair says:

    I have yet to meet a McCrary family member that is not incredibly athletic!! Love seeing Vaughn and his family at CFHSV!
    6 rounds rxd (should have had 7 rds but forgot to put on 10 lbs. on for my DL. ?)
    Ctb-hspu-box jump overs-WB sit-ups-hang sq cleans-bar facing burpees

  9. Jason Morgan says:

    8 Rx (Didn’t touch HSPU)

  10. Matt says:

    Bad to the bone.

  11. Nathaniel says:

    38:26 rx

  12. Bradley says:

    Don’t let Vaughn’s easy going, cool attitude fool ya. He will tear up any WOD thrown his way. I am so glad Vaughn, Abigail, and Fitz have joined us at CFHSV. Keep it up stud!

    34:41 Rx with strict HSPUs

  13. mandee says:

    34:33 RX

  14. Misty says:

    Vaughn! Making those DUs look easy. Guess that Apple didn’t fall too far from the tree. So nice to have this whole family at CFHSV. Both Vaughn and Abigail are a breath of fresh air every time they walk through the door. They are natural athletes and do things right… not to mention they are as kind as they come! Now I just can’t wait to get Fitz rocking and rolling down at CF Kids!

  15. Bailey says:

    39:48 rx with #95

  16. JJ Millich says:

    39:11, scaled (115#/175# DL/24”/scaled HSPU)
    BFB – 1:56
    C2B – 2:09
    HSC – 5:44
    WBSup – 1:32
    SJ – 3:08
    BJO – 1:50
    DL – 1:36
    Bike – 3:55
    HRPU – 1:21 (only scaled movement)