Monday, September 19 2022

Posted by Mandee on September 18, 2022   |   25 Comments



Back Squat   E3MOM

10 – 5 – 5 – 20

*Going for 20rep max*

Mainsite WOD (RX+)

Five 3min Rounds of:

10 Front Squats   135/95   RX+185/125   MRX 95/65

10 Box Jumps   24/20″   RX+36/30″   MRX 20/18″

Max Calorie Row or Bike

Rest 3 minutes between rounds

*Score is total calories from all 5 rounds*

Core Development

2min High Plank Hold

25 Back Extensions

2min Low Plank Hold

25 Hip Extensions

25 responses to “Monday, September 19 2022”

  1. Samuel H says:

    PR Paul!!!!

  2. Mandee says:

    Paul C locked and loaded, showing off one of the many skills he has worked so hard to improve. This guy has had the pedal to the metal since he walked in many years ago. He’s made incredible gains and super impressive strides in all areas of his fitness. Paul is someone who is fun to watch and easy to root for. He’s soft spoken but exudes sincerity and kindness. Keep after it, stud! 😊

  3. Nathaniel says:

    Paul Clay! We the ‘Ville bro! Don’t let Paul catch you in the paint cause he’ll post ya up and make ya pay. There isn’t anyone with a bad word to say about Paul. He’s as good as gold and treats others like gold as well. He’s worked as hard as anyone to improve his fitness during his time at CFHSV and this pic is one example of how far he’s come. Keep throwin ‘bows bro!

  4. Devonne says:

    Nice form Paul!! You are always a very positive, friendly and supportive guy! Keep it up!

  5. Hal says:

    A. 135 – 225 – 245 – 235 (pr)

    B. 154 rx 🚣‍♂️

  6. Bo says:

    A: 185
    B: 120 rx (row)

  7. Jake M says:

    PR Paul with another great looking snatch. Keep up the good work dude!

  8. Eugene M says:

    B)115 (24/24/24/21/22) 🚲

  9. CJ VK says:

    185(10)-225(5)-275(5)-225(20)(60# PR from 165 in April of 2018)

    109 rx+ (row)(27-30-20-14-18)

  10. Jason Morgan says:

    A. 205

    B. 154 Rx Row

  11. Nathaniel says:

    A. 225

    B. 112 reps rx+

  12. Zack says:

    PR Paul!

  13. Bradley says:

    Paul just keeps getting stronger. No one has made more gains than this guy. Keep it up stud!

    A. 285(20) PR

    B. Legs were done. But off more than I could chew with FS. 3 rounds at 185/2 rounds at 165. 69 cals

  14. Misty Capps says:

    Paul! Looking strong in that overhead position! This guy is never scared and never backs down from anything! Paul has made tremendous gains because he puts in work. He’s an all around great athlete and great guy!

    A. 105 – 125 – 145 – 115 (20)
    B. 108 rx

  15. Lupo says:

    That’s PR Paul right there! Making steady gains everyday!

    151 rx, row (28,29,29,30,35)

  16. Bailey says:

    A. 230 (PR)
    B. 125 RX+ (row)

    Paul! He is so fun watch in class, he’s always cheering people on. He has made so much improvement since being here and it’s all owed to his hard work and consistency. Keep it up Paul!

  17. Alex says:

    300(20) PR
    161 Rx+ (row, something like 28-33-32-32-35)

    • Alex says:

      Paul is a special guy, and an amazing athlete. Friendly and encouraging, yet fierce and determined. Paul shows up every day ready to show how he got that nickname!

  18. Mac says:


    170 rx row

  19. Mandee says:

    A. 20 RM front squat: 150
    B. 120 RX+ row

  20. Damian says:

    A. Training – 135 for each scheme
    B. 135 Rx (25, 26, 26, 26, 32)

  21. Cherokee says:

    a) did 225, knee feeling better

    b) 154 rx