Tuesday, November 30 2021

Posted by Mandee on November 29, 2021   |   18 Comments



Push Press E3MOM 
7@75% – 6@80%  – 5@85% – 5@85%

For Time & Unbroken: (21min cap)
21 Barbell Push-Ups   MRX Push-Ups
21 Power Cleans   95/65   RX+115/75   MRX 75/55

400m Run/Row or 1km Bike
21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Bike
21 Pull-Ups   RX+ Chest to Bar   MRX Ring Rows
21 Sumo Deadlift High Pull
400m Run/Row or 1km Bike
21 Hang Clean & Shoulder to Overhead

**or as few sets as possible**

*Goal/working on big/giant fatiguing sets*

*compare to 7 Nov 20*

Core Development

21 Wallball or KettleBell Russian Twists

21 Second Right Side High Plank Hold

21 Second Left Side High Plank Hold
21 Wallball or Kettlebell Russian Twists

21 Second Right Side High Plank Hold

21 Second Left Side High Plank Hold

21 Barbell Sit-up to Press

18 responses to “Tuesday, November 30 2021”

  1. Nathaniel says:

    Melanie representing CFHSV and the Aldags to the fullest! Melanie is quiet, kind, and confident. She was already in good shape when she came to CFHSV but she continues to make gains in her strength, skill, and stamina and she makes it look easy. Melanie is always kind to the coaches and athletes around her which makes for a good class and gym. She can run like a cheetah when it’s time to hit those parking lot stripes but she always looks cool, calm, and collected. I always enjoy sharing stories and laughs with Melanie and Frank. Glad y’all are with us 😊

  2. Mandee says:

    There she is! The matriarch of an awesome family who we love having at CFHSV. Melanie is as sweet and polite as they come with a sincere smile and friendly disposition. She’s a natural athlete who moves well, trains smart, and runs like the wind. She’s the mom to two top notch sons, and I always enjoy sharing stories and getting any advice I can on raising two boys. No doubt, this woman is awesome and I’m so glad to have her at CFHSV! 🙂

  3. Wilma says:

    I chase Melanie every Saturday morning at Running and Endurance. She always makes the class better. Great Picture!

  4. Hal says:

    A. 155-165-175-175

    B. 19:33 rx+ 🚴‍♂️ (NOT unbroken. Shocking, I know.)

    C. Complete

  5. BP says:

    19:36 RX row unbroken

  6. Bo says:

    A: 75-95-115-115 (80%)
    B: 3+6 rx unbroken (run)

  7. Jason Morgan says:

    A. 95-115-135-155
    B. 17:40 Rx (2+37 Unbroken)

  8. Nathaniel says:

    17:27 scaled

  9. CJ VK says:

    15:24 rx, bike, unbroken

    11/7/20: 13:08 rx, bike, unbroken

  10. Duke says:

    15:21 rx
    Unbroken til sumo

  11. Bailey says:

    A. 115(7)-125(6)-130(5)-130(5)
    B. 16:09 rx+ unbroken (run)

    Great picture of an awesome person! Melanie is so consistent and always so sweet and friendly. Keep
    up the great work Melanie!

  12. Mandee says:

    A. 115(7) – 125(6) – 130(5) – 130(5)
    B. 14:49 RX+ unbroken (bike)

  13. JJ Millich says:

    A: 155(6)-185(5)-200(4)-185(5)-155(10)
    B: 12:21, RX (Bike)
    – Unbroken up to 13 HC&J, then bar slipped from hands.

  14. Alex says:

    165(7) – 180(6) – 190(5) – 200(5)
    17:14 Rx+ unbroken (run)

  15. Griffin Blake says:


    18:50 rx+ Run unbroken

  16. Lupo says:

    135(7) – 165(6) – 175(5) – 175(5)

    19:22 rx
    unbroken on the wod up until the pull ups. broke at 13

  17. Misty says:

    Melanie! Looking strong!! Such an awesome athlete who quietly destroys WODs and sprints by everyone as soon as she heads out the back door! She’s not only fast and strong, she’s also kind and always has nice words and a smile when she walks in the gym. Keep showing your family how it’s done! 😉

  18. Mac says:

    15:14 rx unbroken w/ row