Thursday, April 13 2017

Posted by Mandee on April 12, 2017   |   41 Comments





A. Weighted Pull-Ups

3 Weighted Pull-Ups — EMOM x 4 min

–rest 2 min and add weight–

2 Weighted Pull-Ups — EMOM x 4min

–rest 2 min and remove weight–

1min Max Reps Strict Pull-ups

**If no weighted pull-up, work strict pull-ups or progressions (tough ring rows, tough band)**


B. 8min AMRAP

5 Strict Pull-Ups   RX+ 5 L-Sit Pull-Ups   (MRX 5 Pull-Ups)

15 Anchored Ab-Mat Sit-Ups   RX+ 15 GHD Sit-Ups

10 Ball Slams with Wallball   20/14   MRX 20/10 (Catch on Bounce)


C. Core & Grip Development

1min Pull-Up Hang Position L-Sit Hold

200m Plate Pinch Grip Carry — straight to —

200m KB or DB Farmers Carry Heavy


41 responses to “Thursday, April 13 2017”

  1. Matt says:

    Bad to the bone!

  2. Margaret-Anne Crumlish says:

    One of the most amazing people I know! Patty is strong and beautiful inside and out! ?

  3. CJ VK says:


  4. Mimi says:

    I spy the birthday girl! Happy Birthday to this incredible lady, whom I’m lucky enough to call my mom! Xoxo

  5. Mandee says:

    Uh oh! There’s the most amazing woman I know doing one of the many things that she does so well!! Thanks for showing us how good 65 can look! Happy Birthday Mom ?

  6. Allison says:

    The one- the ONLY ?Happy Bday dear friend!!!

  7. Steve Price says:

    Patty! She walks the walk, laying the pathway for us to follow. Such a sweet and kind soul!

  8. Maggie says:

    Patty!! One of the best ladies I’ve ever had the privilege of knowing. She has the biggest heart and treats everyone with so much love and kindness. Happy birthday Patty. If anyone deserves to have the very best day and be showered with love and kind words it’s you!!!! ❤

  9. Nathaniel says:

    There’s the Birthday Girl!! She’s got a heart of gold ? A work ethic second to none ? And she spoils me rotten ? ❌⭕️❌⭕️

  10. Devonne says:

    Happy Birthday Patty! My hero and strong friend!!! ??

  11. Dani says:

    Our angel!!!! Patty I love you! Happy Birthday!!

  12. Clair says:

    I can’t say enough about this amazing lady! Love her amazing spirit and kind heart! ❤️ Happy Birthday, Patty! You ARE the Angel of the CFHSV family!

  13. Jeff K says:

    Patty! Pure grace, kindness, beauty and strength. Happy Birthday sweet lady. You are awesome.

  14. Wilma says:

    My best days are when our paths cross. You are such an inspiration!!!

  15. Damian says:

    Always so sweet and helpful… and will always give ya a hug that makes you feel better!

  16. Sarah C says:

    Now that is one, strong, beautiful and incredible lady! Happy Birthday to the best boss anyone could ever ask for. Love you ??

  17. Summer says:


  18. Maude says:

    Happy birthday wonderful Patty!!!

  19. Paul Pepe says:

    Patty….The real deal inside and out. What I want to be when I grow up. Happy Birthday! You are the best.

  20. Betsy says:

    WOW! SUPER PHOTO! This beautiful woman can do it all! You are truly one in a million Patty! <3

  21. Haley says:

    PATTY!!! Wonderful women beautiful inside and out. Would love to be like this amazing women when I grow up. Keep making all of our days brighter. Happy birthday Patty!!!

  22. Twice a month Thomas says:

    Gotta love Mrs. Patty, thanks for all the encouragement! Mucho respect

  23. JasonH says:

    Have a Happy Birthday Mrs. Patty!

  24. Brian B says:

    Happy Birthday Patty! Hope you have a great one!!

  25. Tracy says:

    Happy Birthday Patty!! I am really and truly so thankful for you. ?xoxo ?

  26. KOBRA says:

    Happy Birthday! Σε αγαπώ!

  27. WWW says:

    Happy Birthday to you Patty!!! Every time we get to talk, I am reminded of just how easy it is to be nice & loving to everyone and for that, I thank you! And your outfits are spot on & fabulous every single time I see you!!!

  28. BP says:

    Happy Birthday Patty! Such a wonderful lady!

    A. 16 kg weighted strict / 24 kg weighted strict (25# for the last set / 15 strict
    B. 5+3 RX
    C. Complete with 40 kg Farmers / 35# plate carry

  29. MH says:

    Happy happy birthday patty!

  30. Bradley says:

    One of the sweetest, kindest, and most generous person I have ever known. And she is one bad to the bone crossfitter as well. I hope you have an amazing day. Happy Birthday Patty!

  31. Tricia says:

    Happy Birthday Patty! ? You are beautiful inside and out. You look amazing and you are amazing – you are truly an angel ?

  32. Courtney says:

    Patty, the one and only, a fountain of youth and a ray of sunshine every single day.

  33. Joe L says:

    Patty! One of the sweetest, strongest, nicest people I know! Happy Birthday!

  34. FlyingJ says:

    Happy Birthday γιαγιά Blazing a trail of inspiration for us to follow.

  35. Justin says:

    Happy birthday Patty. You are the best

  36. Debbie says:

    Happy Birthday sweet Patty!

  37. Jeremy M, says:

    HAPPY BIRTHDAY Patty! You are one awesome gal! Always smiling, loving and caring! I am so blessed to know you!

  38. Jamie Cherrypicker says:

    Happy birthday Patty! Always smiling and always encouraging, thank you for making CFHSV feel like home.

  39. Caroline says:

    Happy happy birthday sweet Patty! I hope your day is half as great as you are!

  40. Kim G says:

    Happy happy birthday, sweet Patty! We love you!