Wednesday, April 10 2019

Posted by Mandee on April 9, 2019   |   21 Comments



Back Squat & Front Squat & Overhead Squat   E3MOM

9 Back Squats – 7 Front Squats – 5 Overhead Squats –

4 Overhead Squats – 2 Front Squats – 1 Back Squat

For Time:
9 Overhead Squats   95/65   RX+ 115/75   MRX 75/55

21 Toes to Bar
15 Front Squats
15 Chest to Bar Pull-Ups
21 Back Squats
9 Bar Muscle-Ups   MRX 9 Pull-Ups 9 Dips

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch

21 responses to “Wednesday, April 10 2019”

  1. Nathaniel says:

    Allison is rockin that pink headband and racing around those painted lines like a champion. This bad to the bone lady puts in the work and has for a long time. She’s as steady as they come at CFHSV! Keep keepin on!

  2. Mandee says:

    Oh yeah! Allison pushing her limits and digging deep, like she always does! This lady has enough grit and perseverance to conquer just about anything, and her encouraging voice can often be heard above the noise cheering on her fellow classmates. Keep killing, Allison! ?

  3. Patty says:

    There’s my friend! Go get em Allison. This lady is tough yet such a kind person. Always love when we cross paths.

  4. Kathy Shelton says:

    Allison always pushes herself and has pushed me a few times, as well. She is a strong and steady force at CFHSV.

  5. Josh Kennedy says:

    A: 225-185-155-175-225-275
    B: 10:37, 115# and ring MU

  6. Matt says:

    Bad to the bone!

  7. steve price says:

    A. Back Squats: 325 x 9, 415 x 1
    Front Squats: 290 x 5, 330 x 2

    B. 10:23, scaled 9 bar muscle ups to pull-ups/strict bar dips

  8. Eugene M says:

    A. 275-265-185-195-315-345
    B: 4:29 Rx+ (Unbroken except for Bar MUs)

  9. Allison says:

    That looks hard- working for the weekend 😉

  10. @Cj.vk says:

    A. 205-205-135-185-255-285 ??‍♂️
    B. 6:17 rx+

  11. Sam W says:


    5:32 Rx+

  12. Bradley says:

    Allison rolling through that run. She always brings her “A” game and keeps getting stronger.

    A. 235-205-185-205-235-275

    B. 3:50 Rx+

  13. Nathaniel says:

    4:25 rx +

  14. Misty says:

    Allison! This is one tough athlete who is always pushing the limits! Not only is she strong, but she’s also kind and always encouraging those around her. Keep it up!

  15. MH says:

    4:05 Rx+

  16. Kim G says:

    A. 95(BS)-95(FS)-75(OHS)-80(OHS)-105(FS)-125(BS)-
    B. 12:14 scaled to pull-ups/bar dips for MU
    C. Complete

    Sweet Allison! She has always been so kind and welcoming to me since day 1! I love that she continues to work hard and consistently pushes herself beyond the comfort zone! I admire her personally and athletically! ?

  17. Michael Little says:

    275, 245, 205, 225, 285, 345 (tried 385x)

    3:49 Rx+ – did 10 Bar MUs?


  18. JJ Millich says:

    6:30pm Garage, Day 11 no rest??‍♂️
    Today’s wod:
    A: 235(9)-215(7)-135(5)-160(4)-265(2)-300(1)
    B: 4:20, scaled, all RX+ except MUs
    (9 MUs = 9 PUs+9 StrictRingDips)
    – No MU station☹️…Allison!!!!

  19. Mandee says:

    4:56 RX+

  20. Jamie Cherrypicker says:

    Allison! Always working hard while looking spectacular!
    6:46 scaled

  21. Mac says: