Thursday, March 29 2018

Posted by Mandee on March 28, 2018   |   13 Comments



Overhead Squat & Squat Snatch    E2MOM

5 Overhead Squats – 4 Squat Snatch
4 Overhead Squats – 3 Squat Snatch
3 Overhead Squats – 2 Squat Snatch
2 Overhead Squats – 1 Squat Snatch

6min AMRAP:

5 Power Snatch    115/75    RX+ 135/95    MRX 95/65

4 Overhead Squats
3 Muscle-ups (Bar)    MRX 6 Dips

Rest 3min

4min AMRAP:

4 Squat Snatch
2 Muscle-ups (Ring)    MRX 4 C2B

Core & Single Leg Development

25 Evil Wheels
12 Plate Hold Overhead Bulgarian Split Squats each leg

25 V-Ups

12 Dumbbell Bulgarian Split Squats each leg

13 responses to “Thursday, March 29 2018”

  1. Key & Peele says:


  2. Daniel Lynch says:

    A long-time CFHSV staple, Aaron is a strong and competent crossfitter!

  3. Nathaniel says:

    A-A-Ron! Aaron has been CrossFitting, along with anything else that includes fitness, for as long as I can remember. He’s looking particularly mean and focused right here with weight in the right place..overhead! Keep up the consistent work dude cause ya still rockin!

  4. Mandee says:

    Oh yeah! Aaron has been putting in work and killing WODs for years. This guy is not only a great athlete but also a scholar of fitness and CrossFit. Always wanting to be better and learn more. Way to be, stud! 😁

  5. Damian says:

    Aaron has definitely put in the work with crossfit and the hardest discipline of all, making some killer abs in the kitchen!

  6. George C says:

    I met this guy during my first week at CFHSV. The programming that day was strict press and I had no idea what the even was at the time, let alone how much I could lift. When Aaron approached me and asked to partner up, I remember being legitimately intimidated by him. He looked like a straight up athlete, meanwhile I didn’t even know how to approach this lift. Unlike his intimidating appearance and to my surprise, he was incredibly nice and down to earth. He provided excellent pointers and helped me understand and stick to the standard. Since that day I’m proud to consider Aaron one of my closest friends. He is an amazing athlete and a genuinely good person.

    Keep killing it!

  7. CoachDB says:

    Aaron has been there, done that and has several T-shirts and hats representing so many wonderful facets of CrossFit. Aaron thanks for being the CFHSV stud you are.

    Added in back squats since I haven’t quite learned how to compensate with my paralysis and OHS and Squat Snatch.
    Back Squat = 5-4-3-2 @ 135-185-235-265
    OHS 5-4-3-2 @ 35-65-95-105
    Sq Snatch 5-4-3-2 @ 35-65-95-105

    WOD 1 = 5 Power Snatch – 4 OHS (95lbs) – 3 Strict C2B – 3 Strict Ring Dips
    3rounds + 6reps

    WOD 2 = 4 Squat Snatch (95lbs) – 2 Strict C2B – 2 Strict Ring Dips
    3rounds even

    Have I told you all that “I Love CrossFit!”

  8. BP says:

    Aaron has kicked into overdrive in the gym and in the kitchen. Built by Chicken and Rice.

    1015 OG Summer Pump
    Bench: 185(5)-205(5)-235(13)-155(5×10)
    100 Bar Dips full ROM

  9. Matt says:

    4+2/2+2 (RX)

  10. Bradley says:

    Aaron has been doing it alll for years, and he continues to get stronger and faster. Keep it up stud!

  11. Jeremy M. says:

    6:15pm Class:
    A1: OHS – 135(5)-165(4)-185(3)-205(2, 2repPR)
    A2: Sqt Snatch – 135(4)-155(3)-175(2)-190(1)
    B1: 5 rds even, scaled (115#, 6 bar dips)
    B2: 4 rds even, scaled (115#, 4 Strict PUs)
    – Beat up this week!
    C: 25 EvilWheels/10per BWBulgLunges/25 V-ups)
    – Fantastic class Mandee/Brian/Tyler.
    – BIG AAron! This dude one BA CFitter! Looking lean too! Super nice and great friend!!

  12. DUKE says:

    4+8 and 3+4 RX