Back Squat & Front Squat = E3MOM
4 Back Squats – 4 Front Squats
3 Back Squat – 3 Front Squats
2 Back Squat – 2 Front Squats
1 Back Squat – 1 Front Squats
Team WOD
16min AMRAP:
Partner A – 12 Calorie Row or Bike
Partner B – 12 Wallball Sit-Ups
Partner A & B – 6 Synchronized Toes to Bar
Partner A & B – 12 Alternating Kettlebell Goblet Squats
Partner A & B – 18 Synchronized Kettlebell Swings
Partner B – 12 Calorie Row or Bike
Partner A – 12 WB Sit-Ups
Kettlebell Loads = 24/16 RX+32/24 MRX 20/12kgs
Wallballs = 20/14 MRX 20/10lbs
Flexibility & Pistol Development
2x30sec Pigeon/Swan/Piriformis Stretch
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions
2x15sec Back Bridge/Arch
Spend 5min on banded Shoulder Stretches
Sam I Am doin big things in the middle of the rig. Samuel is a natural with the barbell and moves it like a pro. Samual came to CFHSV with natural ability and already familiar with CrossFit but he’s taken it to another level since being with us. Sam is a great guy and the proof is how so many people enjoy his company. He’s a stand up guy for sure. There’s definitely ‘no bull’ with this dude. Samuel can throw down in the middle of the rig any time he wants as far as I’m concerned. Keep up the great work buddy
Sam is one awesome athlete! Not only highly skilled but such a nice guy. Keep it up Sam…you are my hero!!
Oh man, this is such an awesome photo!! Samuel looking like a total stud, owning that dumbbell. Samuel is a great guy who is easy going and friendly. He came to CFHSV as a seasoned athlete, but he’s only gotten fitter, stronger and faster since then. He’s moves well, works incredibly hard, and is super consistent with his training. Keep it up, dude! ☺️
A: barbell gets heavy fast when Billy is around
B: 4 rx w John
5 rounds rx+ (row) w/ Bradley
5 + 22 rx ( teamed up with my man Kyle Robinson )
4+61 rx+
Teamed up with Jomo
4+77 RX+ with Bailey (row)
Awesome picture of an awesome dude! Samuel is such a natural and well rounded athlete. His hard work and dedication has been showing with how much improvement he’s made recently! Keep up the hard work!
4+77 RX+ with Mandee (row)
5+20 Rx+ (row) w/Sean
185-225-275-305 BS
185-225-255-275 FS
4+57 RX bike w/ Adam
A) BS: 225, 275, 315, 365
FS: 225, 275, 315, 340 PR
B) 4+21 Rx Solo
3+31 rx, row w/Suzanne
A: BS: 185(4)-225(3)-265(2)-285(1)
FS: 185(4)-225(3)-255(2)-265(1)
B: 5 even, RX w/ bike