Tuesday, September 21 2021

Posted by Mandee on September 20, 2021   |   29 Comments



Tempo Back Squat   E3MOM

5 Sets X 3-6 Reps @ 50-75%

4min AMRAP:

8 Front Squats   135/95   RX+165/115   MRX 95/65

4 Chest to Bar   RX+4 Bar Muscle Ups   MRX Pull-Ups

REST 2min

3min AMRAP:

6 Power Cleans
3 Chest to Bar   RX+3 Bar or Ring Muscle Ups   MRX Pull-Ups

REST 1min

2min AMRAP:

4 Hang Squat Cleans
2 Chest to Bar   RX+2 Ring Muscle Ups   MRX Pull-Ups

Core & Single Leg Development

10 Pistols Each Leg or 10 Scaled Pistols
20 Crunches – 15 V ups – 10 Crunches – 5 V ups

10 Reverse Lunges w/2 KBs in Front Rack
20 GHD Sit-ups
10 KB OH Lunges
20 Hip Extensions

29 responses to “Tuesday, September 21 2021”

  1. steve price says:

    Look at that focus, determination, and ripped athletic physique !! You go Patty Miller !!!

  2. Abby says:

    My 2nd mama!! All who know her love her! Thankful to have her in my corner! By far the most fashionable athlete in the gym & arguably the most encouraging! Keep being the rockstar you are Yia Yia!

  3. Hobie says:

    That is the Matriarch of not just 7AM but CFHSV as a whole! This lady amazes me every day. I watched her during this WOD in awe just like every other day. Patty is not only an amazing athlete but unquestionably one of the greatest people on the planet. Love you Patty!

  4. Nathaniel says:

    This makes my eyes water a little. I see you touch’n that red line Patty! Ain’t nuthin she can’t do…nuthin. Patty is arguably the best athlete in the gym and you’d never know it by the way she brags on everyone else. I’ve been lucky enough to have been showered with Patty’s unconditional acceptance and love since I was a teenager. She’s gotta be one of the best people on planet earth. The example that Patty sets with her work ethic, compassion, selflessness, and ability to make others value themselves is second to no one. Love you

  5. Mimi says:

    ?Mom!!! Get down from there!!!
    How did I not know you climb the rope and own baggy sweatpants?!?! Guess I should come to 7am sometime and watch you kill every workout!
    ??love you

  6. Mandee says:

    That’s what I’m talking about, Mom! Showing off all your hard work and looking awesome while doing it! This woman is amazing in every way. She thrives on making others happy. She gives without asking for anything in return. And she loves without any reservations. She’s everyone’s biggest cheerleader and has a way of making everyone feel like the most special person in the world. She’s the kind of mom who wakes up early and rushes to the gym so she can come keep her daughter company when she’s the morning coach ? And to top it off, look at her!!! She’s a total rockstar and I am SO proud she’s my mom! I love you mama ??

  7. Rick L. says:

    Nice Patty! Way to work it!

  8. Clair says:

    Incredible friend, amazing athlete, kind hearted, beautiful lady, and the true “Angel” of CFHSV! Love this lady! Keep up the awesome work, Patty!! ???

  9. Hal says:

    Great pic

    A. 185 across (4 reps)

    B. 3+2 / 3 / 2 rx (@165)

    C. Complete

  10. Beth Collins says:

    When I grow up, I want to be just like Patty. She is so beautiful, incredibly strong, dedicated, hard working, giving, and she belongs on a cover of a Crossfit Masters Billboard!!! Patty you are a wonderful person and loved by so many.

  11. Bo says:

    Patty is the best.

    A: 135
    B: 3 / 3 / 1+2 rx

  12. Ashley says:

    There are not enough words to describe the gratitude I have for this woman! Patty, you are the most selfless human being I know. You have such a caring and humble heart. An amazing and beautiful person. I am beyond blessed to have you in mine and the girls’ life! We love you not just to the moon but around the moon and back! ?

  13. Courtney Shoemaker says:

    It doesn’t get any better than this! Not sure I’ve ever met someone more cheerful and friendly. Get it, Patty!

  14. steve price says:

    A. Tempo Back Squats: 5 x 3 @ 275 across

    B. 3 + 8 Rx / 2 + 6 Rx / 2 Rx

  15. Bailey says:

    A. 185-185-195-195-195 (4 reps across)
    B. 4+5 / 3+6 (bmu) / 1+4 (rmu) all RX+

  16. CJ VK says:

    The world needs more people like Patty. ♥️

    225 x 3 across
    3 / 2+1 (rmu) / 1+4 (rmu) rx+

  17. Bailey says:

    There aren’t enough words to describe how amazing Patty is! She is one of the most selfless, loyal, and caring people I’ve ever met. She is everyone’s biggest cheerleader, even if she doesn’t know you. Not to mention, she should be a workout model cause just look at her!! Thanks for having such a kind heart Patty, you are a rockstar!

  18. Nathaniel says:

    A. 2k bike followed by 800m row followed by 800m run

    B. Tempo Safety bar squats followed by alt lunges

    -6 @115 into 6 alt lunges
    -6 @165 into 6 alt lunges
    -6 @185 into 6 alt lunges
    -6 @205 into 6 alt lunges

    C. 21:15 modified wod

    3 rounds :
    -20 goblet squats @55lbs
    -7 one arm DB cleans into
    -5 one arm DB hang cleans @75lbs
    -20 goblet step ups @55lbs to 24” box
    -12 one arm ring rows

  19. Mandee says:

    A. 155 across for 3 reps
    B. 4+7 rx+ bar / 3+5 rx+ bar / 2+4 rx+ ring

  20. DukeluvpattyandH says:

    195-4 sets @5 reps then 225 for 3 reps
    4, 3+4, 3 c2b

    Patty you are the best.

  21. Misty says:

    Patty!!! It was SO awesome to watch this amazing woman climb to that red line time after time. When she came down the first time she said, “never again!” However, in true Miller fashion she just kept on going! Patty is not only a friend, but she is a second mom to me and yia yia to my boys… she has accepted me and my family as hers and that’s just one of the many reasons why I love her! This woman is the BEST mom, friend and athlete!

  22. Kathy S says:

    I am so impressed–the red line! Way to go Patty!

  23. LJ says:

    Patty is the ultimate GOAL. I want to be like her when I grow up! I don’t know if I have ever met a nicer human than Patty. She is amazing in every way. My prayer in life is that I bring JOY to others and Patty is the prime example of how to do just that. Loves of love to you Patty!! ❤️

  24. Bradley says:

    Not even 15’ rope climbs can slow Patty down. She is one of a kind. She is kind, generous, and the sweetest lady ever. The Futch family can’t express enough our love for Yia Yia. Thanks for all you do for us and CFHSV. You are the best!

    235-235-245-245-245 (4 reps across)

    4/2+6 (ring)/2+5 Rx+

  25. Regina says:

    Awesome pictures, Patty, exemplifying your strength and determination! ?

    4 reps @75lbs across
    3/2+5/2, scaled to 85lbs

  26. Alex says:

    185-215-225-245-245 all sets for 4 reps
    4+3 rx+ bar / 3+3 rx+ bar / 2+2 rx+ ring

  27. Jason Morgan says:

    You can learn a lot just by watching people, and Mrs. Patty is as genuine as they come!

    A. 135-135-155×3
    B. 4+4 | 3+6 | 3+1 Rx

  28. Fleming says:

    Patty needs a giant wall picture like DB’s bc she represents everything CrossFit and is the biggest encourager at CFHSV!! Patty is simply the best!??

  29. Mac says:

    245×4 across

    3+1 / 3 bar / 1+4. Rx+