Tuesday, May 31 2022

Posted by Mandee on May 30, 2022   |   15 Comments



Front Squats & Lunges   E2MOM

12 Front Squats – 8 Lunges

6 Front Squats – 4 Lunges

3 Front Squats – 2 Lunges

*Lunges Front Rack, alternating stationary, can step forward or backward*

MainSite WOD (RX+)

5 Rounds For Time: (21min cap)

15 Barbell Lunges   95/65   RX+135/95   MRX 75/55

75 Double Unders

*Lunges Front Rack, alternating stationary, can step forward or backward*

Core & Squat Development

15 WallBall Russian Twists
1min Wall Iron Chair Sit Holding Weight Plate

15 WallBall Russian Twists
1min Overhead Weight Plate Squat Hold
15 WallBall Russian Twists
1min Low Plank Hold

15 Kettlebell Cossack Squats (each leg)


15 responses to “Tuesday, May 31 2022”

  1. Mandee says:

    Man, this is such an awesome picture of Alli looking not only super fit, but also like a total pro. Alli is sweet, friendly, thoughtful and personable. She works incredibly hard and has been giving 100% since the start. I still remember watching her get after in the 101, showing out and standing out with her grit and focus. She was a stud then and she’s even more of a stud now. Alli exudes positivity and I love having her at CFHSV. Keep showing out, Alli! ☺️

  2. Nathaniel says:

    Check out that heal off the ground, that depth, and that quad! Alli B has been in it to win it since joining. And she’s developed into quite the athlete. She’s got skills that are evident with the ‘pistol’, an engine that can handle any terrain, and she’s always got a smile and a good attitude about what’s thrown at her. Always enjoy having Alli in class and I know her classmates do too. Keep rockin it young lady 😊

  3. Hal says:

    A. 135 – 165 – 185

    B. 15:29 rx 👎

    C. Complete

  4. Bo says:

    15:09 rx (forward lunges)

  5. Regina says:

    I always appreciate Alli’s great attitude, no matter the time of day, no matter the wod… And she was rockin’ those pistols at 5 am like it was nothing!

  6. Nathaniel says:

    A1. Front squats :

    -12 @145lbs -6 @195lbs -3 @245lbs

    A2. Lunges :

    -6 @145lbs -4 @195lbs -2 @205lbs

    B. 13:39 rx+

  7. Bailey says:

    That is one PERFECT pistol right there! Alli is one hard working and consistent athlete. She is as sweet as they come and such a joy to be around. Keep it up Alli!

    10:15 RX+

  8. Bradley says:

    8:29 Rx

  9. Clair says:

    20:49 rxd
    Awesome picture!

  10. Sam says:

    11:34 rx

  11. Mandee says:

    13:42 modified
    5 rounds of:
    15 KBS 24kg
    15 GHD sit-ups
    75 DUs

  12. Misty says:

    Alli B! It was SO much fun to watch her hammer out these picture perfect pistols! To say I was impressed is an understatement! This lady is such an awesome athlete and just keeps getting faster and stronger every single day! She is always kind, coachable and walks through the door with a smile on her face! Keep showing us how it’s done!

    A. 85 – 200m run – 105 – 200m run – 125 – 200m run
    B. 14:51 (scaled to front squats)

  13. Jason Morgan says:

    10:30 Rx

  14. Freeman says:

    10:05 Rx+

  15. Daniel N says:


    17:21 Rx+