Wednesday, August 10 2016

Posted by Mandee on August 9, 2016   |   24 Comments

Ashley 1Ashley 3Ashley 2




A. Cluster Build Up: 1 power snatch to 1 hang power snatch   E2MOM x 5 sets

B. 10 rounds for time of:

1 power snatch  95/65  RX+ 135/95  (MRX  75/55)

3 hang power snatch

6 chest to bar pull-ups   RX+ 3 ring muscle-ups  (MRX 6 regular pull-ups)

8 over the bar burpees

C. Core & Shoulder Accessory Training:

30-50 ring push-ups

20-40 evil wheels



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24 responses to “Wednesday, August 10 2016”

  1. KOBRA says:

    Ashley got da hops! She is getting stronger everyday and all those PRs this past week are showing! Great work Apple Ashley!

  2. Wilma says:

    Ashley rocking those box jumps!

  3. Mandee says:

    Apple Ashley!!! A perfect example of where hard work and consistency can get you!! Keep being awesome Ashley! 🙂

  4. Nathaniel says:

    Ashley is fearless with a smile every day! Keep jumping, lifting, pulling, running, and squating your way to the top you total Stud Muffin!

  5. BP says:

    A. 145#, missed 165#.
    B. 21:08 RX. Thanks for the kipping tips Kodie. Made life a lot easier.
    C. Complete.

  6. Ashley says:

    This stud muffin wouldn’t be where I am today without the amazing encouragement and motivation from my awesome trainers as well as other members. I am very blessed to be a part of the CFHSV family!

  7. Josh Kennedy says:

    Success this morning was just making it to class!
    A: 135 across, just trying to dial it in
    B: 18:48 Rx
    C: 50 ring push-ups, 40 evil wheels

  8. Kim W. says:

    A: 115

    B: 19:37 RX

  9. CJ VK says:

    A. 160# (PR for both!)
    B. 19:40 Rx

    Great class Kodi – I enjoyed dialing the movements in with the PVC.

  10. Clair says:

    Nice picture, Ashley!
    A. 65-75-80-85-90(x)
    B. 17:50 Rxd
    Only had time left for 20 evil wheels
    Great coaching as always, Kodi!

  11. Jeremy M. says:

    7:00am Class:
    A: 165#, failed hang at 175#
    B: 21:15, RX+ (ripped left hand badly in round 3, killed my snatches?)
    C: Conpleted, 4 sets of 10 ring push-ups and evil wheels)
    – Awesome class Kodi!

  12. Nathaniel says:

    A. 180

    B. 17:58 rx+

    Could. Not. Catch Sir Bradley and that smokin time. Nice work homeboy

  13. Bradley says:

    That is one hard working lady right there! Keep it up Ashley. Getting stronger and fitter every day.

    A. 170 (failed hang at 175)

    B. 16:16 Rx+

  14. KOBRA says:

    A. 155

    B. 14:43 @ 115 w/ MUs, all unbroken

  15. Matt says:

    A: 145
    B: 8+11 RX
    C: Completed

  16. Steve Price says:

    A. 155 – missed 165 hang snatch

    B. 9 + 4 Rx

  17. Maggie Futch says:

    Ashley is so sweet and such a hard worker! Keep it up!!

  18. CoachDB says:

    Snatch Cluster = 95-115-135-140-145 – It was ugly but able to get 145. A little surprised about this as I have not gone this heavy in awhile.

    I was short on time and also knew I couldn’t do RX+ weight so I did 20MUs for time before I started.
    20 ring MUs = 3:42

    WOD Scaled to 5 rounds and thank goodness, as bad as shape I am in now, 5 rds about killed me anyway. 10 is not in the toolbox YET!
    5 RFT
    1 Power Snatch 95lbs
    3 Hang Power Snatch 95lbs
    6 C2B Pull-Ups
    8 Over Bar Burpees
    Time = 9:36

    20 Evil Wheels and 30 Ring Push-ups

    Have a Splendid Day CFHSV

  19. Heath sharp says:

    A) 205

    B) 17:06 Rx+

  20. Mandee says:

    A. 120
    B. 19:53 RX+

  21. Shana says:

    A: 115
    B: 24:34 RX+

  22. Justin says:

    26:05 rx+