Wednesday, January 5 2022

Posted by Mandee on January 4, 2022   |   18 Comments




Cleans & Clusters   E2MOM

6 TnG Power Cleans (PC) @ 65-70%
6 Hang Squat Cleans (HSC) @ 65-70%
3 Clusters of 1PC to 1 HSC @ 65-70% TnG

4 TnG Power Cleans (PC) @ 75-80%
4 Hang Squat Cleans (HSC) @ 75-80%
2 Clusters of 1PC to 1 HSC @ 75-80% TnG

Team WOD

16min AMRAP:

Partner 1 = 12/10 Calorie Row or Bike

Partner 2 = 10 Over the Bar Burpees
* 8 Synchronized Power Cleans
Partner 2 = 12/10 Calorie Row or Bike

Partner 1 = 10 Over the Bar Burpees

* 8 Synchronized Hang Squat Cleans

Barbell Loads:   115/75   RX+155/105   MRX 75/55

**Athletes are working at same time on row/bike and burpees and synchronized on cleans.

UnBroken/Straight Through Challenge:

1min High Plank Hold 1 Push-up E10Seconds

11 Barbell Sit-Up to Press
1min Hollow Hold
11 Push-Ups

1min Low Plank Hold

11 Evil Wheels

18 responses to “Wednesday, January 5 2022”

  1. Nathaniel says:

    Dave The Man Mixon! The mayor of the lunch class. Doesn’t get a whole lot better than Dave and his better half Allison. The Mixons have been with us for YEARS and it’s awesome. Dave is a true friend to all at CFHSV. He’s always working on his own fitness and CrossFit game but he’s also everyone else’s biggest supporter, encourager, and teacher. Dave has mastered a lot in his time at CFHSV and the Rope Climb is one of those movements. I’ll see ya tomorrow at 11:30 Dave 😊

  2. Mandee says:

    Dave looking like a total pro on that rope! Dave is as consistent of a CrossFitter as you’ll find at CFHSV, representing 11:30 weekdays and 8am R&E on Saturday mornings. He’s always smiling, always friendly, and a great encourager to anyone close by. He’s still putting in extra work to hone his skills years into his CrossFit career, so there’s no doubt why he’s still making gains and getting fitter every day. Dave’s got the best attitude and is always a joy to be around, too. Love having Dave and Allison at CFHSV! Wouldn’t be the same without them! ☺️

  3. Matt says:

    Genuinely Bad to the Bone! Dave is a great friend, confidante, and CrossFitter. An O.G. Lunchtime staple.

  4. Hal says:

    A. 155 then 175

    B. 3+53 rx+ w/ Michael

    C. Complete

  5. Josh Kennedy says:

    A: uggh
    B: 3+13 Rx with bike, solo
    C: complete, straight through

  6. Regina says:

    There’s a reason Dave is re-elected mayor of 11:30 year after year – there simply is no replacement. He’s always there to greet newcomers and regulars alike, always willing to help when needed, and always quick to say “good job” after the wod and really mean it. 11:30 just wouldn’t be 11:30 without Mayor Dave.

  7. Justin says:

    3+48 rx with the big dog

  8. Bo says:

    A: 115-165
    B: 3+30 rx w John (row)

  9. steve price says:

    A. 165 /185 / 200

    B. 3 + 5 Rx+ with Ryan, definitely slowed him down 😃

  10. Misty says:

    Dave! Climbing that rope like it’s part of his daily routine! It’s always a great day when this guy walks through the door. He is kind, encouraging to all around him and throws himself into every single WOD! He holds down the 11:30 class during the week and then always shows up ready to run every Saturday morning. Although they don’t make it to the same class very often, it’s awesome to have both Dave and Allison at CFHSV!

  11. Misty says:

    A. 95 / 105
    B. 4+28 rx (row) **with THE DUKE**

  12. Alex says:

    A: 185-225
    B: 4+37 Rx+ (row) with Santiago

  13. Lupo says:

    165 – 165 – 165 – 195 – 195 – 195
    4+12 RX

  14. Tubram says:

    Sharks have Dave week

  15. Kim G says:

    A. T
    B. 3+11 rx (row) with the one and only Felicia!

    Dave!!! I met him back in the early days, and he was the first to welcome me to R&E! I dropped that a while ago, but you can bet Dave will be there EVERY Saturday morn’! This is great because, after class, we talk bagels and ice cream! He’s always encouraging and helps me make sense of why some things just don’t work!!! 🤓💪🏼💪🏼