Wednesday, May 27 2020

Posted by Mandee on May 26, 2020   |   19 Comments



Death by Burpees and Kettlebell Swings for 10min:

With a running clock perform 1 Burpee and 1 Kettlebell Swing the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.


3 Rounds For Time: (16min cap)

400m Run

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

12 Pull-Ups   RX+ Chest to Bar

Flexibility Development

2x20sec Couch Stretch
2x20sec Prisoner Heel to Wall Calf Stretch

2x20sec Head to Floor Straddle Stretch

2x20sec Butterfly Stretch
2x20sec American Splits
2x20sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands


Home WOD

Death by Burpees and Weighted Swings for 10min:

With a running clock perform 1 Burpee and 1 Swing the 1st min, 2 Burpees and 2 Swings the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back.

rest 5 minutes

3 Rounds For Time of:

400m Run

21 Swings

12 Push-ups


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19 responses to “Wednesday, May 27 2020”

  1. Nathaniel says:

    Dave has been holding it down at 11:30 for CFHSV a long time. He might even be the mayor of 11:30! Dave’s one hard working dude that’s earned his stripes in the Box. He’s a great guy that supports his fellow classmates, he’s humble and grinds quietly, and he and his wife Allison make CFHSV that much better.

  2. Mandee says:

    This man is most definitely one of the most long standing, devout 11:30 athletes at CFHSV. Dave has been throwing down with us for years, and he never fails to walk into the gym with a smile on his face and a kind word for anyone he encounters. He’s a dedicated athlete who has put in years of work to improve his fitness and health. CFHSV certainly wouldn’t be the same without him! ?

  3. Tubram says:

    Sharks have Dave week!

  4. Josh Kennedy says:

    Dave is a staple of the lunch crew. If I walked in and he wasn’t there, not sure I could actually WOD! Great guy, always a positive attitude and a good word.
    A: Got thru 9min with 2pd KB
    B: Helen in 12:50 Rx
    Had to go way back in my logs, but looks like last time I did Helen was Oct 2011 in 10:30…..I could have gone all week without that comparison ??‍♂️

    • Nathaniel says:

      Your time may have been faster in 2011 but you’re a lot better looking now than you were then. It’s cool to look back and compare times over the years. 12:50 is a great score especially after doing Death by KBS with a 2pood before hand. Keep kicking a** Josh!

  5. Regina says:

    Got through round 7, but it was cool to watch a few others make it all the way through 10 this morning!

    12:06 Rx, holding on to that pull-up bar was so difficult by round 3

  6. CJ can't hold on says:

    8:52 rx

  7. Kim G says:

    A. Completed with blue KB
    B. 14:24 rx

    Dave does not quit! Ever! Glad I get to see him on Saturdays! His quiet determination and encouragement helps me cross the finish line!

    • Nathaniel says:

      Way to get under that cap on a tough Benchmark WOD Kim. Awesome! And thanks for not waiting all day to post your score

  8. Bailey says:

    8:35 rx

  9. Nathaniel says:

    9:38 rx+

  10. Duk4 says:


    • Nathaniel says:

      You sure bout that GrandPaul? Thought it was 9:13 but either way it was good to see you runnin’ them lines with us today.

  11. MH says:

    9:11 RX+