Wednesday, September 22 2021

Posted by Mandee on September 21, 2021   |   26 Comments



For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike
*compare to 10 Oct 20*

4 Rounds For Time: (16min cap)
24 Dumbbell Snatch (alt arm)   50/35lbs   MRX 35/20
12 Box Jump Overs   24/20   RX+30/24   MRX20/18″

18 WallBall Sit-Ups or Toes to Bar   20/14lbs   MRX 20/10

Shoulder / Core Development

30sec L-Sit Hold (rings, bar, parallettes) to 1min High Plank Hold Straight to
2min Low Plank Hold

26 responses to “Wednesday, September 22 2021”

  1. Nathaniel says:

    I like to think I’m Kellie’s biggest fan. Kellie has been at CFHSV longer than most and I have enjoyed her presence at the gym from day one. She’s smart, honest, gotta a killer dry wit, and cares for those she’s close to. I think she cares for me too because she’s always scolding me for the time I spend in the sun. I appreciate that Kellie ? This young lady is also a total bad ass in and out of the gym. If Kellie does something then she does it all the way and right. Keep grinding Kellie!

  2. Mandee says:

    Kellie working hard and always looking good while doing it! Kellie has been a part of our CFHSV community for a long time and she’s been incredibly consistent and dedicated through the years. She’s committed to her health and fitness, and she trains smart with the long game in mind. Always enjoy visiting her in her spot in the back corner to chat for a bit and admire how put together she looks even in the midst of a brutal WOD! I could use some tips on that ☺️ You’re awesome, Kellie! Keep getting after it!

  3. Suzanne VanDyke says:

    Looking good Kellie! Always good to see you!

  4. Hal says:

    A. 3:16 ?‍♂️

    B. 3+44 rx (t2b – still a major weakness – GOOD)

    C. Complete

  5. BP says:

    3:47 Bike
    14:00 RX WBS

  6. Bo says:

    3:30 row
    3+21 rx

  7. Josh Kennedy says:

    A: 3:47 bike (definitely getting slower with age)
    B: 14:57 Rx, WBSU
    C: Complete

  8. CJ VK says:

    3:06 1000m row (PR from 3:08)

    Maybe do the wod tomorrow..

  9. Jason Morgan says:

    A. 2:58 Run
    B. 15:50 Rx T2B

  10. Mimi says:

    A: 4:40 row
    B: 3+3 rx
    Go Kellie!!

  11. Nathaniel says:


    800m Run = 2:56
    2.5k Bike = 3:51
    1000m Row = 3:54

    B. 16:26 scaled

    -24 one arm DB snatch @65lbs
    -12 box jump over @24”
    -18 ghd’s

  12. steve price says:

    1000 meter row: 3:49

    3 + 12 Rx

  13. Bailey says:

    3:05 run
    13:49 rx+ (T2b) (50# db)

  14. Bailey says:

    Kellie out there running hard and looking so good while doing it! She is so consistent and hard working, keep it up Kellie!

  15. Justin says:

    3:41 bike
    13:36 rx t2b

  16. Alex says:

    2:42 Run
    11:47 Rx+ (t2b)

  17. Mandee says:

    4:22 bike
    11:37 RX+ T2B

  18. Duke says:

    3:18 run
    13:30 RX T2B

  19. Kim G says:

    A. 4:27 bike
    B. 3+9 rx

  20. Bradley says:

    3:00 run
    12:22 Rx+ T2B