Monday, January 31 2022

Posted by Mandee on January 30, 2022   |   23 Comments



Spend 5 minutes working on Thruster Technique

Spend 5 minutes working on Pull-up Technique

Benchmark WOD “FRAN”

21 – 15 – 9 Reps For Time: (15min cap)

Thrusters   95/65lbs   MRX 75/55

Pull-ups   MRX Ring Rows

Rest 5 Minutes

10 rounds for time: (15 min cap)

4 bar facing burpees

4 SDHP 95/65

4 T2B

Compare to 4 Jan 21; 1 Feb 20; 4 Jan 19; 27 Aug 18; 28 Aug 17; 29 Aug 16**

23 responses to “Monday, January 31 2022”

  1. Nathaniel says:

    My Hero! Doug locked out and posing to perfection. Doug is the man and he’s smooth as can be when he CrossFits. He’s a great athlete who’s sneaky strong. He’ll team up with anyone on strength portions, he’s polite as can be, and his humility makes him easy to be around and talk with. Doug flexes his strength and fitness mostly outside the gym by taking his board to the water or the slopes. Always good to see Doug early in the morning. Flex on ‘em Doug!

  2. Mandee says:

    Doug looking like the stud that he is! This guy is quiet and unassuming, but he is as strong as an ox and his years of CrossFit experience show through daily. He can do it all and makes it look easy, too. He’s friendly, polite, and did I mention he can bench press the house?! Keep after it, Doug! 🙂

  3. Hal says:

    Doug E Fresh. Don’t make the mistake of watching him bench press at 0600. You will feel weak and lightheaded.

    A. 4:11 rx pr (5:25 rx 2020)

    B. 13:48 rx (lots of coughing)

  4. Eric Hedges says:

    The Doug!

  5. Harris Baker says:

    2:45 / 9:02

  6. Bo says:

    After he runs out of 45’s, you will find Doug in the parking lot on bench press day lifting the compact cars.

    A: 5:40 Fran pr
    B: 14:40 rx

  7. Clair says:

    6:49 rxd/11:10 rxd
    Tough one to come back to after being out of town! 😨
    Thanks Misty and Nathaniel for the coaching!

  8. Jason Morgan says:

    A. 4:33 Rx pr (5:59 last year)
    B. 12:23 Rx

  9. Nathaniel says:

    Lots of PRs this AM at CFHSV. Congrats CFHSV!! You put in the work and today you got to feast.

    A. Fran = 5:58 scaled ( 50lb DB thrusters / pull ups as prescribed )

    B. 8:01 rx

  10. CJ VK says:

    I’m a big Doug fan.

    3:58 & 11:29 rx

    1/4/21: 4:14 rx
    2/1/20: 3:19 rx
    1/4/19: 3:12 rx
    8/27/18: 3:30 rx
    8/28/17: 3:55 rx

  11. Bailey says:

    “Fran” – 2:23 RX (PR)

  12. Josh Kennedy says:

    Doug in full lockout, looking good!

    Did my own driveway versions of this WOD and enjoyed some sunshine.
    A: Sub’ed in 1.5pd KB and inverted rows. 21-15-9 KB thrusters (each arm) and strict inverted rows. 10:25
    B: sub’ed in 2pd KB and 20# slamball SU. KB-facing burpees, SDLHP with 2pd KB, slamball SU. 9:37

    • Nathaniel says:

      Way to get it done in the sun! Like those modifications Josh. Way to use that driveway the right way Stud

  13. Alex says:

    A: 2:32 Rx PR (1/4/21 – 2:54 Rx)
    B: 8:05 Rx

  14. Lupo says:

    4:53 rx (PR)

  15. Griffin Blake says:

    2:30 rx

  16. JJ Millich says:

    A: 2:52, RX @95#
    B: 9:20, RX @95#

  17. Misty says:

    Doug! This guy quietly kills WODs every morning he walks through the door! He is SO strong and always picking up big weight like it’s nothing! Super kind and humble. Awesome athlete that keeps the 6am crew in check. Keep it up!!

  18. Misty says:


  19. Mandee says:

    2:32 RX

  20. Kim G says:

    7:25 rx
    12:16 rx