Thursday, May 13 2021

Posted by Mandee on May 12, 2021   |   11 Comments



Overhead Squat to Overhead Lunges (stationary)   E3MOM

7 Overhead Squats to 8 Overhead Lunges
5 Overhead Squats to 6 Overhead Lunges
3 Overhead Squats to 4 Overhead Lunges

1 Overhead Squats to 2 Overhead Lunges

4 Sprint Rounds: (22min cap)
4 Over Bar Burpees
8 Overhead Squats   95/65   RX+115/75   MRX 75/55

12 Deadlifts
8 Overhead Lunges
400m Row or Run or 1km Bike
*After 1st round Rest 1min
*After 2nd round Rest 1:30min
*After 3rd round Rest 2min

Core & Pistol Development

10 Kettlebell Overhead Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Handstand Hold
10 Kettlebell Front Rack Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions

1min Iron Chair Hold on Wall w/Kettlebell

11 responses to “Thursday, May 13 2021”

  1. Nathaniel says:

    Rosemary looking like a Ski Erg model. Rosemary has been at CFHSV for many years now and she’s always been quietly determined to push herself. She ain’t scared of the pain cave and always comes back for more. She’s also always been kind and polite to her fellow classmates and coaches while kicking butt. Glad she’s still with us and representing to the fullest. Looking ripped in the pic just like in real life ?

  2. Mandee says:

    Dang, look at those arms! Rosemary looking lean and ripped, cranking on that ski erg with picture perfect form. This lady is a quiet fighter. She’s sweet and pleasant and always friendly, but she’s also strong, resilient and focused. She’s got an engine that won’t quit and a strong foundation of CrossFit experience that only comes with years of consistent training. Lots of love for this lady!! ?

  3. Hal says:

    A. Complete

    B. 16:17 rx ?‍♂️

    C. Complete

  4. CJ VK says:

    16:30 rx+ (bike) (2:47, 3:03, 3:07, 3:03)

  5. Nathaniel says:

    18:20 rx+ ( bike )

  6. Bradley says:


    16:18 Rx+ (Bike) 2:46, 3:09, 2:55, 2:58

  7. Mandee says:

    17:38 RX+ (bike)

  8. Bailey says:

    18:46 rx+ (bike)

  9. Jason Morgan says:

    17:46 Rx Row

  10. Alex says:

    15:38 Rx+ (row) (2:48, 2:52, 2:46, 2:42)

  11. B. A. says:

    That’s my girl. Working hard and getting better every day! So proud of all she’s accomplished this year. Keep up the hard work. I’ll try to keep up with you.
    A. 95, 115, 145, 165
    B. 18:46