Monday, January 18 2021

Posted by Mandee on January 17, 2021   |   13 Comments




“The MLK Muscle-Up Mile ” by DB

For Time: (35min cap)

805 meter Row


10 – 8 – 6 – 4 – 2 – 1

Muscle-Ups (Ring)   MRX Burpee Chest to Bar Pull-Ups

20 – 18 – 16 – 14 – 12 – 10

WallBalls   20/14lbs to 10/9′   MRX 20/10 to 9′

(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……1 MU & 10 WBs.)


804 meter Row

Core Development
2 Rounds/Sets NOT for Time:

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings
30 Russian Twists

15 Butterfly Weighted Sit-ups

13 responses to “Monday, January 18 2021”

  1. Nathaniel says:

    Janie and her whole family joined CFHSV a short time ago and they’ve all been rollin! Janie runs like the wind and pushes herself in the gym. It’s awesome to watch. She’s eager to grow in her total fitness and it’s obvious by her consistency and effort. Nice Barbell Push Up and keep rollin!

  2. Mandee says:

    Janie looking strong and focussed, repping out barbell push-ups with ease! This lady knows what it means to work hard, and she pushes herself on every WOD she takes on. She is truly one of the fastest ladies I have ever seen grace our CFHSV track, and she doesn’t let anything slow her down. Janie and her entire family have been a great addition to CFHSV. Keep it up!

    • Janie says:

      Thank you both for the kind words. Our experience here has been very positive from the workouts, the people, to the excellent child care. Glad to be apart of the CFHSV team!

  3. Hal says:

    A. 18:57 scaled life (burpee c2b)

    B. Complete

  4. Regina says:

    It’s fun to watch Janie fly around that track in wods and r&e – she never slows down!
    33:42 scaled to 6-5-5-5-5-5 BMU

  5. Misty says:

    Janie! Look at that BB Push-Up! While she hasn’t been with us very long, she’s already making gains! The best thing is watching her run… it looks like her feet just float above the ground! I am fortunate enough to coach the entire family and those sweet girls are little athletes in the making. So glad this family found their way to CFHSV!

    17:44 scaled (Burpee C2B)

  6. Daniel N says:

    27:42 Rx

  7. Chris N says:

    19:24 Rx

  8. Nathaniel says:

    15:33 rx

  9. Jason Morgan says:

    16:37 Scaled Burpee C2B

  10. JJ Millich says:

    CFHsv workout from Saturday, 1/16/2021
    A: 95(5)-115(4)-135(3)
    B1: 5+0.5km bike, RX @24kg with bike
    B2: 2+11, RX @115# with bike

  11. Mandee says:

    20:54 RX

  12. Kim G says:

    28:47 scaled to BC2B