Thursday, January 13 2022

Posted by Mandee on January 12, 2022   |   12 Comments



Death by 10meters for 10min:

With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If you can’t keep up, sit out a min and jump back in, annotate how far you got.

*Can augment a calorie on rower or bike*

3 Rounds For Time: (18min cap)
600m Run/Row or 1.5k Bike
12 Toes to Bar
24 Wallball Sit-Ups   20/14lbs   MRX 20/10lbs

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

12 responses to “Thursday, January 13 2022”

  1. Nathaniel says:

    Love these two!! Great R&E duo that show up every Saturday to run the lines and own the parking lot. Wilma and Patrick are the real deal. Awesome, kind, loving people that treat others the right way. I always enjoy talking and joking with both these two. They’ve been with us a long time now and can’t imagine CFHSV without them.

  2. Adela Faust says:

    Simply the best!!

  3. Mandee says:

    Awesome shot of two awesome people! It wouldn’t be Saturday morning if these two weren’t out in the parking lot logging miles. Patrick and Wilma are both hard working athletes who are constant and committed in their quest for fitness. They are both easy going, friendly and kind to everyone. Keep showing up and showing out, you two! 🤗

  4. Devonne says:

    Two of my all time favorite CFHSV cross fitters! Always fun to WOD with and always positive and supportive! Keep it you two!!🏋️‍♂️🏋️‍♂️

  5. Kathy says:

    Two dedicated crossfitters and all around good people!

  6. Hal says:

    A. 10/10

    B. 13:04 rx 🚣‍♂️ (Bradley making fun of me for getting stuck in the rower)

    C. Complete

  7. Bo says:

    A: 10/10
    B: 12:43 rx (run)

  8. Misty says:

    These two are bad to the bone! They start every Saturday with R&E and often follow it up with a wod after that! Two of the most kind, caring, supportive, dedicated athletes that I know! They held on to those KBs longer than they wanted to and I’m sure they had some great conversation while doing so… they know how to keep things fun! I know it’s going to be a great day when these two walk into the side gym… thanks for being awesome, Wilma and Patrick!

  9. Regina says:

    Rain or shine, it’s just not 8am R&E unless Wilma and Patrick show up. They consistently work hard and have fun doing it. And no matter how tough it is, when either of them are on that track, they make a point to give a word of encouragement as they pass by. I appreciate both of them!

    10/10 calories, row
    15:12 Rx, run

  10. Wilma says:

    Awe, thanks for all of the kind words! I look so forward to Saturdays. I believe this is when I asked him to be CrossFit courteous and carry my dumbbells.

  11. Kim G says:

    A. 10/10 (row)
    B. 15:51 rx (row)

    Patrick and Wilma are two of the most consistent CrossFitters I know!!! It’s always a pleasure to see their faces on Saturday mornings! Rain or shine, they will be there!!