Back Squat E3MOM
7 @75% – 5 @80% – 3 @85% – 1 @90% – Max Reps @85%
5 Rounds For Time: (15min cap)
200m Row/Run or 0.5km Assault Bike
10 Thrusters 95/65 RX+115/75 MRX 75/55
10 Pull-Ups RX+ Chest to Bar
1min Rest after Each Round
Squat & Pistol Development
10 Cossack Squats Alternating Legs (5 ea)
10 OH Barbell Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
10 Front Rack BB Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Iron Chair Hold on Wall
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
5 Rounds Of:
200m / 1 minute Run
10 Thrusters
10 Bent over Rows
25 Double unders OR 50 Single Unders
rest 1 minute after each round
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Monday – Friday: 6am, 11:30am, and 5:30pm!
Saturdays: 9am
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I know everybody on the block is jealous of Rob and it ain’t cause of that Vet sittin in the driveway. He’s got the badest and best group of gals on the block! Mellissa is holding it down at home like she does at the gym and she’s got two studs by her side. Hard to beat the Smalley Family. Awesome pic ? Y’all keep holdin down the block!
4 rds with strict pull-ups. Decided to go ahead and finish 5th rd since I was on the run!
Have a great Wednesday CFHSV!
I like the way we you think Clair! Get that 5th round and get after Wednesday like it stole from you. Have a good one ?
Melissa! I see some future CF Kids in this pic! Looks like you’re pulling triple duty as an athlete, mom and coach! Love seeing families working out together! Even though Rob isn’t in the pic I know he’s killing it too! Keep setting that example of strength and fitness!!
A. 7 @ 125 – 5 @ 135 – 3 @ 145 – 1 @ 155 – 5 @ 145
B. 14:30 rx
What a great picture!
5 rounds 14:59 but 45lb thrusters, pull-ups and run. Back squats 6 across the board with a 3 sec hold at 65lbs
Another great at home workout!
Great work Wilma. There’s no but about that 5 round workout. Way to get another good one in. Keep it up stud muffin!
A. 250(7) – 275(5) – 285(3) – 325(1) – 275(5)
B. 12:21 rx +
Cute picture!
Strength: 5 sets, 5 reps tempo + pause back squats @85lbs
WOD: 3 rds Rx (run)
Great work, Regina! Tempo back squats before the WOD ain’t no joke!
E2MOM
Squats by Dre @115#
25 DU after each
Home WOD
17:42
115# for thrusters and BO rows
Dang Dan at it again. Throwin down on a Home WOD. A total beat down from the EMOM to the WOD. Love seeing y’all stay with it. Nice work dude
Melissa leading the way and showing her girls what it means to be strong, healthy and fit! So awesome in so many ways!! Melissa and Rob are such great people and we are lucky to have them at CFHSV!
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A. 185(7) – 200(5) – 215(3) – 230(1) – 200(5)
B. 11:54 RX+ row
A. Back squat sets 5×5 @65# with 3 sec pause at the bottom
B. Home Wod 14:19 (rest subtracted)
200m run
65# thrusters
20# DB row
25 DU
Kim! You doin 3 second pauses in the bottom!?! You’re livin on the edge and pushing the limits. That’s tough and hope you’re sore from it ? Nice work on the WOD too
215 (7) 235(5) 245 (3) 260 (1) 245 (6)
10:56 RX+ row
195-7, 215-5, 230-2, 240-1, 215-1 yes I only did one rep these squats were maximum effort. Left nothing in the tank. Don’t egg my house Nate.
11:24 Rx+
I am her witness ? that one rep was maximum effort haha!
Nice work ladies! Way to push each other! I would never egg the Chefs house
-S/WOD: BS froM the ground 5×5 E3MOM at 165# (all the weight I have), 3sec pause at bottom. Listening to my creaky knees was awesome.
-Home WOD with 75# and DU in 14:15
-Accessory work complete
There’s nothing BS about pulling that weight from the ground. These 3 second pauses you animals are doing is terrifying. Great job Josh and of course you got you some accessory work done.
A: 245(7)-265(5)-285(3)-300(1)-225(stopped @10)
B: 10:57, RX w/Bike
(Splits – 1:24/1:23/1:23/1:24/1:23)
Smoking time!
Man Nate, I know I’m slackin, but I only have 300#s at the house. With that said, I’ll leave two dozen eggs at the curb.?? Aside from that, I absolutely love reading all the words of encouragement that y’all extend to each athlete every day! ??????
My dude ? You the baddest! Thanks for letting me poke fun at you. JJ is one of the few that’ll chase down the pain in a WOD, smile, and kick it’s ass. He ain’t scared of nuttin. Keep rollin my dude and great time on that WOD
E2MOM
Squats by Dre @155
17:25 rx w/ run
Slowly but surely…
Dre droppin ‘em today. “Slowly but surely”….words to live by. Way to grind it out on a tough WOD buddy. Glad you’re staying on it!