Wednesday, April 20 2022

Posted by Mandee on April 19, 2022   |   25 Comments



Clean & Jerk Build-Up   E2MOM

4 – 2 – 4 – 1 – 1 – 1

“Huff, Puff, Blow & Go” by DB

For Time: (20min cap)

4 Ground to Overhead   155/105   RX+185/125   MRX 115/75
20 Barbell Push-Ups   MRX Push-ups
4 Ground to Overhead
20 Calorie Row / Bike or 4 Over the Bar Burpees & 200m Run

4 Ground to Overhead

20 Pull-ups   RX+ Chest to Bar   MRX Ring Rows
4 Ground to Overhead
20 Calorie Row / Bike or 4 Over the Bar Burpees & 200m Run

4 Ground to Overhead
20 WallBall Shots   20/14lbs to 10/9’   MRX 20/10lbs to 9’
4 Ground to Overhead
20 Calorie Row / Bike or 4 Over the Bar Burpees & 200m Run

4 Ground to Overhead
20 Over the Bar Burpees

Handstand & Core Development

4 Wall Walks (with 20sec hold at top)

20 GHD Sit-Ups (with 4sec hold at top)
4 Wall Walks (with 20sec hold at top)

20 Hip Extensions (with 4sec hold at top)

25 responses to “Wednesday, April 20 2022”

  1. Ronnie Saizan says:

    I guess I have to show up tomorrow. No pressure

  2. Nathaniel says:

    Ronnie lookin like a bad a** up there! Ronnie is a lot more skilled than he gives himself credit for. I think he slow plays himself some cause the dude is well rounded, hits standards, goes hard, and is getting stronger every week. Ronnie has been an awesome addition to CFHSV and the AM crew. There can’t be anyone more polite, respectful, and kind in the gym. Always a good day when Ronnie hits the floor! Keep it up dude

  3. Nicole Saizan says:

    Super impressed with this guy since we started at CFHSV! Thanks for the great coaching!

  4. Mandee says:

    Ronnie looking good, easily making his way up that rope and looking like a pro in the process! This guy is always pleasant, friendly, polite and coachable. He’s quick to dismiss his own abilities, but truth be told he’s got awesome movement patterns and is a very well rounded athlete. He works hard, pushes himself every day, and continues to surprise himself with the gains he makes. Love having Ronnie and Nicole at CFHSV! Stay after it, Ronnie! 😊

    • Ronnie Saizan says:

      Thanks for the push at just the right times, you guys are awesome and I’m happy to see you all every morning.

  5. BP says:

    Tank Top Season
    15:09 RX Row

  6. Hal says:


    A. 155 – 185 – 185 – 205 – 225 – 245(x)

    B. 18:35 rx+ 🚣‍♂️

    C. Complete

  7. Bo says:

    A: 185
    B: 15:13 rx (run)

  8. Damian says:

    A. 155 – 175 – 185 – 195 – 205(Cleaned twice, but missed my sloppy jerks)

    B. 14:22 Rx (row)

  9. Clair says:

    A. 95
    B. 18:04 scaled weight to 85#(run)

  10. CJ VK says:

    13:48 rx+ (row)

  11. Mac says:


    13:02 rx+ row

  12. Misty says:

    Ronnie! Climbing that rope like it’s his job! This guy is a well rounded athlete who is eager to learn more. He is a super nice guy and always coachable. Love that he and his entire family found their way to us! Ronnie and Nicole are now early morning regulars and their little ones are showing out down at CrossFit Kids! It’s so awesome to see an entire family throwing down together on a daily basis! Y’all keep comparing those scores and doing your best to stay one step ahead of those kids! 😉

  13. Nathaniel says:

    A. 155

    B. 12:11 rx

  14. Justin says:

    12:32 bike scaled to 135

  15. Alex says:

    305 C&J PR
    13:09 Rx+ (row)

  16. Lupo says:

    17:14 rx run

  17. JJ Millich says:

    A: 135(4)-185(2)-155(4)-205-225-205
    B: 11:04, RX (155#/4 OTBB + 200m Run)
    I was not feeling it after the last few days🥴

  18. Misty says:

    22:23 (bike) scaled to 95#

  19. Bradley says:

    13:06 Rx+ (row)