Monday, May 18 2020

Posted by Mandee on May 17, 2020   |   24 Comments



Overhead Squat Build Up 5×5    E3MOM
**Building Up to a 5 RM**

2 Rounds For Time: (21min cap)
200m Run, Row or 0.5km Assault Bike
10 Overhead Squats   95/65   RX+ 115/75   MRX 75/55
10 Box Jumps/Step-ups   24/20″   RX+ 30/24″   MRX 20/18
10 WallBall Sit-Ups   20/14lbs   MRX 20/10
400m Run, Row or 1km Assault Bike
20 WallBall Sit-Ups 
20 Box Jumps/Step-ups
20 Overhead Squats
Rest 3 minutes After 1st Round



Home WOD

2 Rounds For Time:

200m / 1 minute Run

10 Weighted Squats

10 Step-ups / Jump Overs

10 Weighted Sit-ups

400m / 2 minute Run

20 Weighted Sit-ups

20 Step-ups / Jump Overs

20 Weighted Squats

rest 3 minutes after Round 1


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24 responses to “Monday, May 18 2020”

  1. Nathaniel says:

    Erin T takin weight by the horns and showing it who’s boss! Lookin strong and ready Erin. Erin and her hubs Tipper have been an awesome addition to CFHSV in every way. Erins got a great attitude, she’s friendly, positive, funny, and she’s wired to work hard. You ROCK Erin, keep it up!

  2. Kim G says:

    I love E3MOM strength days because that means I can lift and still have time to talk before the beep!

  3. Clair says:

    That’s my beautiful and strong friend! So happy to have her and Tipper at CFHSV! Keep up the great work, Erin!

  4. Mandee says:

    Erin locked out and looking strong! This lady Is hard working and friendly, and always brings a positive attitude and her beautiful smile. She’s got a great balance and focus and fun, and she brightens up any class she attends. Keep it up, Erin!! ?

  5. Erin Tipton says:

    Thanks you guys! We are so happy to be a part of the CFHSV community. Thank you for keeping us moving these last couple of months, we appreciate you!! Glad to be back in the gym ??

  6. Josh Kennedy says:

    A: 135(x) – 135 – 135 -145 -155
    B: Rx in 20:59, run and box-jumps

    • Nathaniel says:

      Nice job this early mornin Josh and way to get under that time cap! It’s a tough one.

  7. Alex A says:

    A: 125 – 135 – 145 – 155 – 165
    B: 19:05 RX+

    • Nathaniel says:

      You were rollin buddy! That strength and speed coming together beautifully

  8. CJ VK says:

    A. 135(5)-165(5)-185(3)-205(5)
    B. 16:35 rx+ (run) ?

  9. Misty says:

    Erin! Looking strong and holding that weight over head like it’s easy! So nice, so kind and always a smile the whole time she’s here. Natural athlete and makes CFHSV a better place! So glad to see you back in the gym!

    A. 85 across
    B. 18:32 rx

  10. Nathaniel says:

    A. Training

    B. 18:37 rx +

  11. Kim G says:

    A. Training @ 55#
    B. 1+80 scaled to 55#

  12. MH says:

    15:10 RX+ Row

  13. Duk4 says:

    18:47 all ub

  14. Mandee says:

    16:16 RX+ run/row

  15. Bradley says:

    A. 135-165-190-210-240

    B. 17:17 Rx+

  16. Chef Tyler says:

    A. 115-165-185-235(didn’t squat it)-245 (only went heavy Bc Brad is such a beast and told me what he did first)
    B. 20:03 Rx+

  17. Cassarole says:

    A. 150(5)
    B. 15:53rx+ row