Wednesday, July 20 2022

Posted by Mandee on July 19, 2022   |   19 Comments

Pause Bench Press   E3MOM

5 sets X 5 reps

(3sec Down, 2sec pause in Bottom, 1sec Up)

20min AMRAP:

20 Wallball Shots   20/14 to 10/9’   RX+20/14 to 11/10’

20 WallBall Sit-ups   20/14lbs   MRX 20/10lbs

20 Calorie Row/Bike or 400m Run
20 Push-ups   RX+ Feet on Wallball

20 Kettlebell Swings   24/16kgs   RX+32/24kgs   MRX 20/12

Core & Chest Development

20 Dumbbell Bench Press

10 Skin the Cats

20 Band Pull-Aparts

10 Skin the Cats

20 WallBall Leg Lifts

19 responses to “Wednesday, July 20 2022”

  1. Magan Blake says:

    What a HUNK 😍 so grateful to get to spend my free time doing what I love with the guy who made me (literal force) love it! Thanks for making me love CrossFit almost as much as I love you😉 keep crushing it babe!

  2. Mandee says:

    Love this shot of some stud athletes enjoying themselves while they kill a WOD. CrossFit is awesome in and of itself, but enjoying with friends makes it so much better. Thankful for our CFHSV community and the positivity it exudes and the friendships created here.

  3. Freeman says:

    What a couple of studs. Day in and day out always pushing the rest of us to be better. Always impressed with the hard work that they put in, keep it up!

    Huge shoutout griff who helped me move a couch and table today for some post WOD, odd object extra work lol

  4. Billy Bob says:

    They soo happy

  5. Will Dennis says:

    Y’all way too happy to be running…

  6. Alex says:

    Shoot, those smiling faces should be on a poster to advertise CrossFit. The camaraderie and encouragement this community fosters makes all the difference!

  7. Bo says:

    A: 125 across
    B: 2+48 rx+

  8. CJ VK says:

    Traditional bench press 5×5:
    135-165-185-205-215(5-rep PR)

    3+65 rx (row)

  9. Bradley says:

    That is some good looking people in that picture. Smiling and having fun, that’s what it’s all about!

    A. 135, then 165 across

    B. 4+8 Rx row

  10. Jason Morgan says:

    A. 115 across
    B. 3+12 Rx (Row)

  11. Nathaniel says:

    7am Open Gym at orange beach CrossFit with mandee and mark. We did CFHSV’s wod :

    3 + 30 rx+ ( row )

    And then some extra stuff

  12. Alex says:

    165 across
    3+40 Rx+ (row)

  13. Misty says:

    I wish I could be this happy when I run! There are a whole lot of CrossFit studs in this pic!

    A. 55 – 60 – 65 – 70 – 75
    B. 3+1 rx

  14. Griff says:

    165 across
    3 + 40 rx+

  15. Lupo says:

    2+98 RX+ (run) did the last full set of swings unbroken but got caught by the timer.

  16. JJ Millich says:

    A: 185(5)x5 (E2MOM, Regular Bench Press)
    B: 3+45, RX (Bike)

  17. Mandee says:

    3+10 RX+ row

  18. Bailey says:

    A. 95 across
    B. 3+64 RX (row)

    Love this picture! Smiling, laughing, running and having a good time!

  19. Freeman says:


    3+80 Rx+