Wednesday, May 11 2022

Posted by Mandee on May 10, 2022   |   21 Comments



Overhead Squats to Overhead Lunges (stationary)   E3MOM

7 Overhead Squats to 8 Overhead Lunges
5 Overhead Squats to 6 Overhead Lunges
3 Overhead Squats to 4 Overhead Lunges

1 Overhead Squats to 2 Overhead Lunges

4 Rounds For Time: (16min cap)
12 Overhead Squats   95/65   RX+115/75   MRX 75/55
6 Burpee Box Jump Overs   24/20”   RX+30/24”

8 Overhead Lunges
16 Box Jumps   MRX Step-ups   MRX 20/18”

REST 1min After Each Round

Core & Pistol Development

10 Kettlebell Overhead Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Handstand Hold
10 Kettlebell Front Rack Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions

1min Iron Chair Hold on Wall w/KB


21 responses to “Wednesday, May 11 2022”

  1. Nathaniel says:

    Bryan can run like a dang gazelle. Many have tried to keep up but he’s deceptively fast and never slows down. He bout killed Paul McCrary one day cause the Duke thought he could keep up. He’s also sneaky strong as a bull. He bout killed me one day when I thought I could hold on to that red KB longer than him. Bryan hasn’t been with us long but he’s leaving a trail of carnage behind him as everyone try’s their hand. Fortunately he’s a total gentleman before and after the WOD. Keep killin’ folks Bryan!

  2. Mandee says:

    Awesome shots of Bryan showing off his incredible speed! This guy is a total animal and a well oiled machine. He can out run, row and bike almost every athlete in the gym, and he goes full throttle every WOD. He’s also super strong and has the grit and determination to push through the pain. He’s polite, humble and always friendly too, but I’m telling you, he’s a monster when it comes time to throw down. Cant wait to see how this stud performs with another year of CrossFit under his belt. Keep after it, Bryan! 😃

  3. Steve Price says:

    I remember this day !! There was an 800 meter run to start the WOD, Bryan was flying!! I was talking about him to others after the WOD, and you definitely won’t see Damien behind anybody !!

  4. Hal says:

    A. 95 – 115 – 135 – 145

    B. 😀 (box jumps not in the cards today)

    C. Complete

  5. Bo says:

    2+19 rx (dead legs)

  6. Beth says:

    Bryan is a natural at Crossfit. He has amazing strength and speed. Bryan always has a good attitude and smile as well.

  7. CJ VK says:

    14:06 rx (2:32/2:38/2:57/2:59)

  8. Clair says:

    55 across
    15:50 scaled to 55# and 4 OH lunges
    My legs were not ready for those OH lunges after all those pistols on Monday!

  9. Mandee says:

    11:59 RX+

  10. Bailey says:

    14:42 RX+

    • Bailey says:

      This guy is FAST! Bryan will out run/row/bike just about anyone. He’s a natural athlete who goes hard in every single workout. Keep it up Bryan!

  11. Bradley says:

    13:57 Rx+

  12. Nathaniel says:

    12:56 rx and bout died…again

  13. Jason Morgan says:

    A. Training
    B. 13 something Scaled (8 ohs, 6 Burpee box step overs, 8 OHL, 16 Step ups)

  14. Misty says:

    Bryan! This guy only knows one speed… FAST! It’s so awesome to watch this guys shoot out of the gym and then come back in at the exact same pace! Bryan just keeps getting stronger and gaining new skills. He’s a super friendly guy and a natural athlete. It’s going to be fun to watch him continue to grow as a CrossFitter! Keep it up, Bryan!

    3+8 rx

  15. Lupo says:

    14:34 rx

  16. Alex says:

    13:13 Rx+

  17. JJ Millich says:

    A: 75-95-115-135
    B: 13:43, RX (Splits – 2:25/2:34/2:57/2:47)

  18. Eugene M. says:

    A: 105-125-155-185
    B: 15:10 Rx+