Thursday, March 26 2020

Posted by Mandee on March 25, 2020   |   7 Comments



Pause Front Squats   E3MOM

5 sets X 5 reps


16min AMRAP:

16 KBS  24/16  RX+ 32/24  MRX 20/12

8 Goblet Lunges (alt legs)
16 WBS  20/14  10/9′  MRX 20/10  9′
8  Pull-Ups   RX+ Chest to Bar Pull-Ups
16 WallBall Sit-ups   20/14  MRX 20/10

Core Development:

30 Hip Extensions w/1sec pause at top

20 WallBall or KettleBell Russian Twists

20 Ball Slams
30 Barbell or Banded Good Morning




Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD:

5 Rounds For Time:

16 Swings (Russian or American depending on weight)

8 Alternating Goblet Lunges

16 Thrusters

8 Single Arm Rows on each arm OR 8 Single Arm Curls on each arm OR 8 Chair Pulls

16 Weighted Sit-ups 

7 responses to “Thursday, March 26 2020”

  1. Adela says:

    Yup! That’s how I felt!

  2. Nathaniel says:

    SANTIAGO!! That’s an awesome pic of a great guy and athlete. Santiago has been 100% since he joined CFHSV. He gives everything he has each day in and out of the gym. He’s been a great addition to CFHSV and any class he attends. Santiago is friendly, encouraging, supportive, and he will kick a WODs A** in a moments notice. Kept rollin buddy!

  3. Mandee says:

    Oh man! These pictures perfectly capture the enthusiasm, determination, and drive that Santiago brings day in and day out! He’s a top notch person who’s friendly, outgoing personality has been a welcome addition at CFHSV. Keep showing up and showing out, stud! ?

  4. Melody says:

    Santiago!!!!!! Beast mode ??

  5. CJ VK says:

    185 across
    4+48 scaled WB sit-ups to GHDs

  6. Alli B says:

    I’ve been under the weather since last Friday – Today I did Sunday’s Home WOD with 16kg KB- 19:34.

    What was the time cap for Sunday AND you guys rock! THANK YOU for supporting us who are choosing to workout at home. It’s not nearly as FUN or EASY! Missing the 5am class!

    • Nathaniel says:

      Awesome work Alli ! Glad you’re throwing down. Sunday’s cut off was 30min but Home WODs don’t have cut offs cause you gotta be bad to the bone to WOD at home. Keep it up!