Tuesday, March 1 2022

Posted by Mandee on February 28, 2022   |   14 Comments



Bench Press & Sumo Deadlift   E2MOM

4 Bench Press – 4 Sumo Deadlifts

3 Bench Press – 3 Sumo Deadlifts

2 Bench Press – 2 Sumo Deadlifts

1 Bench Press – 1 Sumo Deadlifts

2 Rounds For Time: (16min cap)

800m Run/Row or 2k Bike

40 Barbell Push-ups   MRX Push-ups
20 Sumo Deadlifts   275/185   RX+315/215   MRX 205/135

Core Development

20 Renegade Rows
1min High Plank Hold
10 Hip Extensions
1min Right Side High Plank Hold

10 Hip Extensions

1min Left Side High Plank Hold

10 Hip Extensions
1min Low Plank Hold



14 responses to “Tuesday, March 1 2022”

  1. Nathaniel says:

    Go right ahead Ashley cause those pulls ups are spot on young lady. Ashley the body weight ninja doin her thing. I like that CFHSV shirt you’re sporting. Ashley and her family have been reppin CFHSV for a long time and we appreciate it so much. Ashley is a kick a** athlete who brings just enough sneaky attitude to smoke a WOD. Keep reppin Ashley! 😊

  2. Lindsey W says:

    This girl will come to the gym 4 times in 3 months and still kick everyone’s tail in a WOD! She might be tiny, but she’s mean y’all. Love Ashley P so very much and love doing life with her!!!

  3. Katie A says:

    Ashley P brings the sparkle to 9:15!! Crushes it constantly and is the sweetest!

  4. BP says:

    300 bench
    395 deadlift
    14:41 Scaled

  5. Bo says:

    13:55 rx (row)

  6. Fleming says:

    Ashley P aka “sparkles” because she shines in the gym and she loves her sparkly wine too, lol.
    Love this fun girl and have enjoyed throwing down with her for years!!

  7. Beth says:

    Ashley (Sparkles) is one of the sweetest women I know with a heart of gold. Never underestimate her ability to throw down and look good doing it. She is a star athlete. Love ya girl!

  8. Regina says:

    Ashley P has impeccable style along with an amazing balance of strength and speed – she can take down a wod any day, any time 💪

    110 bench / 175 sumo
    15:43, run, scaled to 135lbs

  9. Nathaniel says:

    Modified WOD in Open gym


    2 rounds :

    -800m run
    -30 GHDs
    -30 deadlifts @135
    -30 back squats @135 from rack

  10. Eugene says:

    240 Bench
    430 Sumo DL

    14:37 Rx (Bike)

  11. Lupo says:

    Training on bench and SDL
    15:11 scaled to 225#

  12. Mac says:



    12:06 rx row

  13. I was curious if you ever considered changing the layout of your blog? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two pictures. Maybe you could space it out better?