Tuesday, March 8 2022

Posted by Mandee on March 7, 2022   |   14 Comments



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


14 responses to “Tuesday, March 8 2022”

  1. Nathaniel says:

    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

  2. Devonne Ford says:

    Sam is one awesome athlete! Not only highly skilled but such a nice guy. Keep it up Sam…you are my hero!!

  3. Mandee says:

    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! ☺️

  4. Bo says:

    A: barbell gets heavy fast when Billy is around
    B: 4 rx w John

  5. CJ VK says:

    5 rounds rx+ (row) w/ Bradley

  6. Nathaniel says:

    5 + 22 rx ( teamed up with my man Kyle Robinson )

  7. Duke says:

    4+61 rx+
    Teamed up with Jomo

  8. Mandee says:

    4+77 RX+ with Bailey (row)

  9. Bailey says:

    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)

  10. Alex says:

    5+20 Rx+ (row) w/Sean

  11. Lupo says:

    185-225-275-305 BS
    185-225-255-275 FS

    4+57 RX bike w/ Adam

  12. Eugene M says:

    A) BS: 225, 275, 315, 365
    FS: 225, 275, 315, 340 PR

    B) 4+21 Rx Solo

  13. Kim G says:

    3+31 rx, row w/Suzanne

  14. JJ Millich says:

    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