Saturday, April 11 2015

Posted by Mandee on April 10, 2015   |   16 Comments





A. Power Clean: 4 – 3 – 2 – 1 – 1 ย E2MOM

B. 20 minute AMRAP of:

3 heavy power cleans: pick a heavy load, 85% or higher

6 pull-ups

9 deadlifts (same load)

12 barbell push-ups

Score = total rounds plus reps and load

CFHSV Running & Endurance WOD:

Run Consistency Training
In 40 minutes complete as many 800m runs as possible based on the following guidelines:
At a 90% pace/effort or set a goal time to complete 800m runs.ย  The pace/effort or goal time needs to remain consistent for all 800m runs and not vary by more than 15sec + or –
After each 800m run rest actively (walk or light jog) forย 2:30.
Score is number of 800m runs complete and largest and smallest time variance from all 800m runs.
meet at CFHSV at 8am


16 responses to “Saturday, April 11 2015”

  1. Haley says:

    Naomi looking strong! This is a great picture of a great athelete.

  2. Kim J. says:

    Naomi! Rock star athlete and one of the nicest people I know! Keep working hard girl!

  3. Mandee says:

    Awesome Naomi! Keep up the hard work! ๐Ÿ™‚

  4. Adam Mahdi says:


  5. Shana says:

    My girl Naomi!!!! Love your determination and push to be the best you can be! Keep on rocking it!

  6. Brent P. says:

    Yeah! Hot mama! The best athlete in our household! Hands down!

  7. Tracy says:

    Naomi! I love this and you sweet friend ๐Ÿ™‚

  8. Adam Mahdi says:

    300lbs, I always PR when Mandee coaches
    8+1@ 245lbs

  9. Emerald Summar says:

    Naomi! One of the sweetest and strongest athletes at CFHSV! Keep on killin it!

  10. Haley says:

    A) 135#
    B) 6+12 RXed @115

  11. Bradley says:

    A. 235
    B. 9+5 Rx @ 205

  12. Mandee says:

    A. 190 PR
    B. 8 + 7 @ 160

  13. CJ says:

    A – 145 (a month in, everything is a PR, haha)
    B – 6+3 @125 (scaled pull ups)

  14. CrossFit Kodi says:

    A. 225, almost had 235 just not quite there yet! Dang!

    B. RX 8+11 @ 205 which was 91% of my max power clean.

    The only way to get comfortable lifting heavy is to lift heavy ๐Ÿ™‚

  15. Haley says:

    Mandee you are amazing!!!

  16. Regina says:

    Naomi!! Strong athlete and always encouraging others to keep going, too. Way to go, Naomi!