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Monday, March 14 2022

Posted by Mandee on March 13, 2022   |   15 Comments

Athlete’s Choice:

For Time: 40min cap)

600m Run, Row or 1.5K Bike

50 Deadlifts  95/65  RX+ 115/75  MRX  75/55

50 Air Squats

500m Run, Row or 1.2K Bike

40 Hang Cleans

40 Wallball Sit-ups  20/14  MRX 20/10

400m Run, Row or 1K Bike

30 Front Squats

30 Hand Release Push-ups

300m Run, Row or .7K Bike

20 Power Cleans

20 Over the bar Burpees

200m Run, Row or .5K Bike

10 Shoulder to Overhead

100 Double Unders

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OR

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OPEN WOD 22.3

For Time:  (12 min cap)

21 Pull-Ups   55+  Jumping Chin-Over Bar Pull-Ups

42 Double Unders

21 Thrusters   Ages 16-54  95/65   Ages 14/15 & 55+  65/45

18 Chest to Bar Pull-Ups   55+  Pull-Ups

36 Double Unders

18 Thrusters   Ages 16-54  115/75   Ages 14/15 & 55+  85/55

15 Bar Muscle Ups   55+  Chest to Bar Pull-Ups

30 Double Unders

15 Thrusters   Ages 16-54  135/85   Ages 14/15 & 55+  105/65

Scaled (Ages 16 – 54)

Scaled (Ages 14/15 & 55+)

 

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OPEN ATHLETES! 

DON’T FORGET TO SUBMIT YOUR SCORE FOR 22.3 BEFORE 7PM MONDAY NIGHT!

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15 responses to “Monday, March 14 2022”

  1. Mandee says:

    Sarah showing up early, putting in work and owning her spot in the back of the gym! This lady is so much fun and I love laughing and chatting with her. She knows how to work and proves it daily both in and out of the gym. She’s got a great attitude and perspective, and she’s friendly and funny, too. Just a truly awesome person who I absolutely love seeing walk through the door. You rock, Sarah! 🙂

  2. Nathaniel says:

    Sarah B the Boss holding down her spot before the sun is even peaking. Sarah always brings good energy and it’s awesome to see and have in the early mornings. She’s a trip and I always enjoy conversations and laughs. Sarah has a wide range of skills and strengths like a true CrossFitter should have. She’s self deprecating like many athletes at CFHSV who don’t realize how skilled they are and how far they’ve come. Keep bringing that smile, those laughs, and an awesome work ethic 😊

  3. Justin says:

    30:26 rx bike

  4. Bo says:

    Looking good! Always a good time at 0600. Sarah, just remember, someone has to be the fit one.

    29:57 rx (row)

  5. CJ VK says:

    22.3
    11:11 rx

  6. Misty says:

    Sarah! This woman runs the back left corner of the gym! Thank goodness she’s there to keep all those boys under control! Sarah walks through the door at 6am with a smile and then she throws down and goes all out. She’s strong, she’s skilled and she’s tough! Love talking and laughing with Sarah before each WOD…. Not only is she a great athlete but she’s a great person!

  7. Misty says:

    22.3 – 63 reps rx

    Then

    600m row
    50 DL @ 55#
    50 WB Sit-Ups
    500m row
    40 Hang Cleans
    40 Sit-Ups
    400m Row
    30 HR Knee Push-Ups
    30 Sit-Ups
    300m Row
    20 Burpees
    20 Sit-Ups
    200m Row
    10 S2O
    10 Sit-Ups

  8. Nathaniel says:

    28:38 rx+

  9. Mimi says:

    38:14 run and scaled front squats to air squats, everything else RX

  10. JJ Millich says:

    25:07, RX @95# and Bike

  11. Damian says:

    28:29 Rx Run

  12. Bailey says:

    24:36 RX+

  13. Rattling good info can be found on blog.

  14. Brandi says:

    SARAH!!!!! Can not say enough wonderful things about thins woman as an athlete and person!!! I am so glad we met and enjoy the 6am banter !!

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