Wednesday, January 29 2014

Posted by Mandee on January 28, 2014   |   15 Comments

Margaret pinkMargaret green




A. Back Squat: 20 rep max

Warm up with 2 sets, build up to a 20 rep max E3MOM, on 3rd set get a 20RM

B. Complete the following in any order or rep scheme/partition for time of:

50 pull-ups

50 ab-mat sit-ups unanchored (military style)

50 push-ups hand-release

50 toes to bar

50 goblet squats 24kg/16kg

50 over the KB lateral jumps


CFHSV Running & Endurance ROWING WOD:

8k steady-state interval with rate change

meet at CFHSV at 6pm

15 responses to “Wednesday, January 29 2014”

  1. Mandee says:

    Woohoo Margaret! 🙂

  2. Mimi says:

    Working hard Margaret!

  3. Fleming sharp says:

    Looking good Margaret!!

  4. Erin Little says:

    Nice margaret!

  5. Patty says:

    Great job Margaret! Looking strong!

  6. AP says:

    A. 190PR (Prev 165, Compare to 9/23/13)
    B. 22:46 (subbed a 1.5 mile run instead of KB goblet squats and lateral jumps)

  7. AP says:

    Rich Froning is putting on a team competition called Mayhem for Mustard Seed Ranch Fitness Competition. It’s a fundraising event for Mustard Seed Ranch, a home and an interdenominational Christian ministry for children from the ages of 5-17. Sounds like an awesome event, sure to have some stout teams considering who is hosting.

    Event is April 12 in Cookeville, TN.


  8. Eric says:

    A. 285 (17 reps) FAIL on 20 total
    B. 14:01 Not RXD Hands came unclasped on Military situps and toes didnt hit bar all of the time.

    • Dani Latham says:

      Wow Eric! Very Impressive 17RM and also an exceptional standard you held yourself to during the WOD.

  9. Clair says:

    A. 100#-1 RM is definitely higher seeing that I should have done more weight
    B. 15:53 Rx’d. Great WOD and coaching, Nathaniel!

  10. Marisa says:

    A. 125#
    B. 19:48 rx’d. This was a fun WOD!

  11. Justin says:


  12. Bradley F says:


  13. jamie says:

    165/ 22:25 scaled