Tuesday, October 22 2013

Posted by Mandee on October 21, 2013   |   24 Comments

Haley and Mandee




A. Clean & Jerk 3-2-1-1-1 E3MOM

B. Complete 30 reps of the following complex for time of:

1 power clean to front squat, or squat clean


shoulder to overhead


back squat


shoulder to overhead

Perform this at a tough but accomplishable weight

males: 225/205/185/165/135/115/95

females: 155/135/115/105/95/85/75/65

*score is time and weight used*


CFHSV Running & Endurance WOD:

1:1 Ladder Intervals

45 seconds on, 45 seconds off, 1:30 on, 1:30 off, 3 minutes on, 3 minutes off, 6 minutes on,

6 minutes off, 3 minutes on, 3 minutes off, 1:30 on, 1:30 off, 45 seconds on, 45 seconds off

rest 6 minutes, then

TEAM WOD…to be revealed after run

meet at Randolph track at 6pm


24 responses to “Tuesday, October 22 2013”

  1. Melissa D says:

    Mandee and Haley!! I love this!

  2. Tracey says:

    Yay! Two great ladies!!!!

  3. Clair Lee says:

    Love this picture!! Looking strong ladies!

  4. Mimi says:

    Get it girls!!!!

  5. Stacey says:

    Hot and strong ladies!!

  6. Erin says:

    Woohoo!! Lookin good ladies!

  7. Tracy says:

    My girls!!! Love it!! 🙂

  8. Misty Capps says:

    Great pic Mandee & Haley! This is even more motivation for me to get back ASAP!!

  9. Casey says:

    Battle of the moms…..is crossfit for you two easier than giving birth?:-)

  10. Joe L says:

    Great picture! Two of the strongest women I know!

  11. Slade says:

    It looks like a combination shoulder press/stare contest. 🙂

  12. Casey says:

    Tracey, thanks for your coaching this morning! I had not PRed in 2 months…at least. Thanks for breaking down the movement for me and pushing me through!

  13. Felicia says:

    Great 6:00 AM!! The ladies and Tim!

    PR my clean and jerk (well, first time I recorded it!) and the pseudo bear complex was a bear! I tried to do sets of three but probably lost count- and the next number after you lose count, so there may have been a few more than 30, but not many…

    Tracey- thank you for the amazing coaching, great, no, perfect music, and encouragement!

  14. Dani Latham says:

    I want to grow up and be like Haley and Mandee!!

    Hate to miss this, but Publix and I have a date tonight.

  15. mac says:

    1k row = 3:15; row with burpees 5:09
    5k row = 19:12;

  16. John H. says:

    1k row 3:30, with burpees 6:24
    5k row 21:34

    Wasn’t able to hit todays wod due to having to coach last minute.

  17. Jamie yells a lot says:

    175#/18:02 @115#

  18. Haley says:

    162.5# PR
    19:11 @ 115#

    1000m row 4:20, with burpees 6:27
    5000m row 25:02

    Love the picture! Thanks everyone for the nice comments. 🙂

  19. Bradley F says:

    215# PR

    19:52 @145

  20. Haley says:

    19:34 @ 205