Tuesday, August 9 2022

Posted by Mandee on August 8, 2022   |   24 Comments



“What Girl is It” by DB

For Time: (35min cap)

200m Run
15 Overhead Squats
15 Toes to Bar
250m Row
15 Thrusters
15 Pull-Ups
400m Run
15 Deadlifts
15 Handstand Push-Ups   MRX 2/4″ Rise

500m Row

15 WallBall Shots   20/14 to 10′   MRX 20/10 to 9′

15 Sumo Deadlift High Pulls
200m Run
15 Squat Cleans

15 Ring Dips   MRX Bar Dips
250m Row
15 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12kgs

15 Push-ups

Barbell Weight =   95/65   RX+115/75   MRX 75/55lbs


24 responses to “Tuesday, August 9 2022”

  1. adela faust says:

    Awesome picture! Awesome couple! Awesome athletes!

  2. Mandee says:

    That’s a power couple right there! Frank and Melanie are CrossFit studs, awesome individuals, and a wonderful pair. Nothing more awesome than seeing families staying fit and healthy together, and the Aldag crew is an awesome example. These two are both incredibly hard workers who are kind and polite in all ways. They put in the work, share in the pain, and seem to always be most happy with the other nearby. They’ve got two boys who we’ve also had the pleasure of knowing, and together they make a wonderful family. Always love hearing stories and getting advice about raising boys from a team with a lot more experienced than us! So very proud to have you both at CFHSV, Melanie and Frank! 😊

  3. Nathaniel says:

    Great shot of a great couple. Melanie and Frank are the real deal and they’re always together. They park in the back, walk up the back ramp, and WOD together…it’s a beautiful thing. They both took to CrossFit like a fish to water. Frank never misses bench day and Melanie never misses a chance to zoom by Frank when running those lines. I always enjoy my interactions with these two. They’re always polite, positive, and working hard and they’ve definitely made CFHSV a better place.

  4. Devonne says:

    Two of the fittest and friendliest couples in the box! Keep it up studs! It is always a treat when I can WOD with you two!

  5. Hal says:

    A struggle this morning…

    33:43 rx+

  6. Bo says:

    35:03 scaled (rx+ but all row/no run)

  7. Matrice says:

    Great couple… Even Greater athletes that work hard together.

    24:54 rx+

  8. Eugene M. says:

    24:59 Rx+

  9. Clair says:

    Love working out with Frank and Melanie. They are awesome people and athletes!
    30:55 rx

  10. CJ VK says:

    20:50 rx

  11. Misty says:

    Melanie and Frank! What awesome pics of awesome people! These two are committed to their health and fitness and it shows on a daily basis. They both have an engine that just keeps on going. Always focused on good form and technique and always encouraging to one another. Both are kind, committed and well rounded athletes!

  12. Tyler Canoles says:

    Same Hal

    32:08 RX+ that afternoon heat hits different.

  13. Bradley says:

    Frank and Melanie are two awesome people. They are always throwing down together and doing it the right way. Keep working hard studs!

    20:10 Rx

  14. Jason Morgan says:

    25:58 Rx

  15. Harris Baker says:

    20:30 RX +

  16. Nathaniel says:

    18:55 rx

  17. Bailey says:

    18:58 RX+ (w/#95)

    Frank and Melanie are both CrossFit studs! They are great athletes, who work hard and always keep a great attitude while doing it! They are both so kind and encouraging, keep up the awesome work guys!

  18. Alex says:

    16:54 Rx+

  19. Lupo says:

    28:04 RX+

  20. Mandee says:

    19:59 RX+

  21. Mac says:

    22:39 rx+

  22. Freeman says:

    18:07 Rx+

  23. JJ Millich says:

    16:32, scaled
    (All RX, but bike ilo row; 0.5km/1.0km/0.5km)