Thursday, March 22 2018

Posted by Mandee on March 21, 2018   |   11 Comments



Thruster Build Up (from rack)    E2MOM

3 – 3 – 2 – 2 – 1 – 1 – 1

11min AMRAP:

7 Thrusters    95/65    RX+ 115/75    MRX 75/55

6 Chest to Bar    MRX Pull-Ups

**Catch = start with and at the top/start of every minute complete 3 Burpee Box Jump Overs**
3 Burpee Box Jump Overs    24/20″    MRX 20/18

Core Development:

20 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 
20 GHD Sit-Ups or Weighted Sit-Ups
1min High Plank Hold
1min Right Side High Plank Hold
1min Left Side High Plank Hold
1min Low Plank Hold

40 Butterfly ab-mat sit-ups



Tune into games.crossfit.com tonight at 7PM for the live announcement of 18.5!

11 responses to “Thursday, March 22 2018”

  1. Nathaniel says:

    I know that set up and ponytail. Gayli is an amazing athlete that can do everything and she’s also smooth as can be, kind to everyone, and great to be around. Thanks for making CFHSV a better place!

  2. Mandee says:

    Gayli is one awesome lady in every way! She’s a well-rounded, CrossFit stud and she’s also as kind and pleasant as can be. Keep showing us how it’s done, Gayli! 😁

  3. Misty says:

    Gayli! What a great pic… looks like the calm before the storm. This strong lady brings it every single day. She’s a competitor that can do it all and she’s as kind as she is strong!

  4. Chef Tyler says:

    Gayli is a highly skilled athlete and a super sweet lady! awesome photo!

  5. Kathy says:

    Awesome lady, indeed. And great picture.

  6. Steve Price says:

    A. Thruster: 165 x 3, 185 x 3, 205 x 2, 225 x 1

    B. 3 + 7 Rx, so slow

    Gayli is a steady “Force” at CFHSV, keep showing us how it’s done !!

  7. CJ VK says:

    A. thruster work with Melly D.
    B. 7 rounds – scaled to MRX

  8. Justin says:

    4@95 scaled to 4 minutes

  9. Jeremy M. says:

    6:15pm Open Gym:
    A: FrtSqts – E1:30OM for 7rds –
    B: Thrusters – E2MOM for 6rds –
    C: EMOM for 7min –
    3 HangPowerSnatch @135#