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Wednesday, January 6 2021

Posted by Mandee on January 5, 2021   |   11 Comments

Back Squat   E3MOM

10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80%

6min AMRAP:

12 Overhead Squats   95/65   RX+115/75   MRX 75/55
10 WallBall Step-ups   20/14lbs   MRX 20/10lbs

8 Box Jumps   24/20”   RX+ 30/24”   MRX 20/18”

6 Muscle Ups (bar or ring) or 12 Chest to Bar Pull-Ups

REST 2min

4min AMRAP:

10 Overhead Squats
8 WallBall Step-ups

6 Box Jumps
4 Muscle Ups or 8 Chest to Bar Pull-Ups

Core Development

1min High Plank Hold
20 Barbell Good Mornings
1min Left Side Low Plank Hold
20 Banded Good Mornings
1min Right Side Low Plank Hold
20 Barbell or Banded Good Mornings

1min Low Plank Hold

11 responses to “Wednesday, January 6 2021”

  1. Mandee says:

    Now that’s what I call intensity! Andrew brings 100% to everything he does and he never lets up. This young stud is all in, every time he hears the word go, and it is awesome to watch! An incredibly respectful, hard working young man who we love having at CFHSV. Stay after it, Andrew! 😁

  2. Nathaniel says:

    Ain’t nothin like them Kennedy boys! They learned from their dad and they go HARD. It’s inspiring and awesome to watch. Andrew is CrossFit through and through and so is his family. Andrew brings intensity, focus, and character to every WOD. Keep it up young Stud!

  3. Hal says:

    A. Complete

    B. 2+2 / 1+18 RX (c2b)

    C. Complete

  4. Regina says:

    85-95-100-105-7@100
    2 rds / 1+14 Rx, c2b

  5. JJ Millich says:

    CFHsv Workout from 1/4/2021:
    “Fran”
    Time = 2:59, RX
    2019 – 2:36, RX
    2018 – 2:37, RX
    2016 – 2:38, RX

  6. CJ VK says:

    225(10)-255(8)-275(6)-295(4)-275(6)
    2+1 / 1+18 rx+ (RMU)

  7. Nathaniel says:

    A. 10(225) – 8(255) – 6(275) – 4(295) – 4(275)

    B1. 3 + 2 rx ( bar mu’s )

    B2. 2 + 15 rx ( bar mu’s )

  8. Bradley says:

    I had the pleasure of watching this dude throw down many times on Zoom a while back. He is 100% max effort all the time, and it is fun to watch. Andrew is a young stud with a bright future. Keep it up!

    A. 5×5 training 165-185-205-205-205

    B. 2+35/2+11 Rx (bar MUs)

  9. Mandee says:

    A. 125(10) – 145(8) – 185(4) – 200(4) – 185(6)
    B. 2+24 RX+ bar / 2+3 RX+ bar

  10. Josh Kennedy says:

    A: Smiley Face…got to lift with Jason Holly
    B1: 2+0 scaled to MRx
    B2: 1+22 scaled to MRx
    C: Complete
    What can I say about my middle son? I can still outlift him, but he certainly can outrun me these days. CFHSV has been very good to him and his development, I hope that regardless of where he ends up, being able to find a social-physical outlet in a local box is a given. Thanks to all who show him kindness and encouragement.

  11. Daniel N says:

    2+18 Rx BMU
    1+14 Rx BMU