Wednesday, July 27 2022

Posted by Mandee on July 26, 2022   |   19 Comments



Pause Back Squats   E3MOM

5 sets X 5 reps

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

EMOM Until Complete: (20min cap)
5 Pull-Ups   RX+ C2B   MRX Ring Rows

150 WallBall Shots   20/14lbs to 10/9’   MRX 20/10 to 9’

*Start of Each Minute Perform 5 Pull-ups to Max WallBalls Until 150 Complete*

Core & Leg Development

20 Pistols (10ea)
1min High Plank Hold
1min Wall Iron Chair Sit Hold w/weights

1min Right Side High Plank Hold

1min Barbell Overhead Squat Hold
1min Left Side High Plank Hold
20 Cossack Squats (10ea)
1min Low Plank Hold


19 responses to “Wednesday, July 27 2022”

  1. Nathaniel says:

    My man Kev with a picture perfect hand-release push up. Ya never know when Kevin is gonna show up – morning, afternoon, open gym – but he always shows up and puts in the work. He’s done a great job of maintaining his fitness and growing in strength, skill, endurance. He’s also smart. He’s smart about his training and he’s smart period. He’s sneaky funny with a smart wit and easy to hang around. Kev is good people and that makes CFHSV better every time he shows up. Nice work Kev and keep it up my dude!

  2. Mandee says:

    Kevin showing off those top notch standards, looking strong and working hard. This guy is a dedicated CrossFitter who makes time for his fitness even amidst a busy schedule. He’s got a kind and gentle way about him, but he’s also clever, witty and fun. He’s been consistent in his efforts in the gym, and he has always maintained a focus on good form and technique. He’s a great person and I’m lucky enough to get to hang with him outside the gym, too! Keep repping it out and showing off, Kev 😊

  3. Adela Faust says:

    NICE!! Good picture!

  4. Tracy says:

    KEV!!! 😍

  5. jasonH says:

    gosh, at first i read “150 wbs EMOM”…

  6. Hal says:

    A. 155 across

    B. 11:48 rx

    C. Complete

  7. Bo says:

    A: 135
    B: 9:46 rx
    C: GHD’s and HE’s

  8. Patty says:

    Kevin is truly one of the hardest working and kindest guys in the gym. He is always pleasant and helpful to everyone. Lucky for us he has been in our presence for many years. We have all grown to love and appreciate his great qualities.
    Glad you are part of our gym and our family Kev! 💜

  9. Abby says:

    KEV!! This guy is as genuine and kind as they come. He is hard-working, driven, and an awesome teacher & coach. Stay after it Kev!

  10. CJ VK says:

    Traditional back squat 5×5:

    8:39 rx (20-20-18-18-18-18-12-14-12)

  11. Mimi says:

    Ohhhhhhh Heeeeeeyyyyyyyy 😁
    Proud of how far you’ve come in your CrossFit journey!

  12. Bailey says:

    A. 185 across
    B. 9:41 rx+ w / 20lb WB

  13. Mac says:


    9:26 rx

  14. Mandee says:

    A. Tempo Front Squats instead of Back Squats:
    B. 8:49 RX+

  15. Nathaniel says:

    A. 205 across

    B. 8:35 rx+

  16. Misty says:

    Kevin! This guy could have taught the hand release push up that day! Absolutely picture perfect! Love having Kevin pop in to any class. He’s always quiet to the masses but very fun and funny to talk to any chance I get. He’s a natural athlete who digs deep and goes hard but also knows when to play it smart with his training. He moves great and anyone who holds standard also holds my heart! Awesome job, Kevin!

    A. 105 across
    B. 12:39 rx

  17. Lupo says:

    12:47 rx

  18. Alex says:

    8:27 Rx+