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Tuesday, November 16 2021

Posted by Mandee on November 15, 2021   |   13 Comments

 

 

Front Squat   E3MOM 
7@70% – 6@75% – 5@80% – 4@85%

For Time: (20min cap)
20 Wallball Shots   20/14lbs to 10/9’   MRX 20/10 to 9’

200m Run / Row or 0.5km Bike
20 Overhead Squats   95/65   RX+115/75   MRX 75/55

200m Run / Row or 0.5km Bike
20 Front Squats
200m Run / Row or 0.5km Bike
20 Back Squats
200m Run / Row or 0.5km Bike
20 Air Squats
200m Run / Row or 0.5km Bike

Core Development

20 Hip Extensions
20 Barbell or Banded Good Mornings

20 Back Extensions
40 Flutter Kicks (2 count)

13 responses to “Tuesday, November 16 2021”

  1. Nathaniel says:

    Joshua is one gentle teddy bear but he’ll show his teeth and growl every now and then. Joshua trains for the long haul, can move serious weight when he wants, and he’s always self deprecating with his slick humor. He’s usually posted up in the very back convincing himself to dominate in the safest manner possible. I’m a big fan of Josh’s and we’re glad he made his way back to CFHSV. Keep Rollin my man!

  2. Mandee says:

    Joshua D looking totally stoic and relaxed, right in the middle of a tough WOD. Joshua has been a part of CFHSV for a long time, but I still remember the first day he came in the office and talked to us about joining. He’s been throwing down with us ever since and has been a hard working, consistent and smart athlete since day one. He’s quiet but friendly and as strong as he looks! Keep doing your thing, Joshua! 😁

  3. Rick Loring says:

    That’s what I’m talking about.

  4. Hal says:

    A. 185 – 205 – 225 – 245

    B. 10:18 rx+ 🚴‍♂️

    C. Complete

  5. CJ VK says:

    205(7)(69 percent)
    225(6)(76 percent)
    245(5)(83 percent)
    265(4)(89 percent)(262 for 4 in 2020 quarterfinal)

    10:22 rx+ row

  6. Nathaniel says:

    A. 215(7) – 230(6) – 250(5) – 260(4)

    B. 10:34 scaled

    *scaled OHS to 45lb barbell
    *scaled front and back squats by going from rack @115lbs

  7. Bradley says:

    215(7) – 230(6) – 245(5) – 260(4)

    8:38 Rx+ Row

  8. Duke says:

    13:19@115 row
    235×4

  9. Mandee says:

    A. 150(7) – 160(6) – 170(5) – 180(4)
    B. 8:53 RX+ row

  10. Alex says:

    245(7) – 265(6) – 280(5) – 300(4)
    8:35 Rx+ Row

  11. Griffin Blake says:

    225 (7) 245(6) 265(5) 275(5)
    10:38 +

  12. Kim G says:

    A. Training (recovering groin injury)
    B. 15:35 rx (row)

    Joshua is an 8:15 regular! He quietly slips in, throws big daddy weight around like it’s nothin’, and is always super chill! 😄

  13. Mac says:

    205/ 235 / 255 / 285

    8:46 rx+ row