MainSite WOD

3 Rounds For Time: (21min cap )

100 Double Unders

50 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs

25 Pull-ups MRX Ring Rows

Rest exactly 2min


For Time: (10min cap)
800m Dumbbell / Kettlebell / Weight Plate Carry/Run/Walk

**Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang carry / can use 1 or 2 arms**

Penalty for setting weight down = 10 push-ups or 5 burpees

DBs = 50/35lbs RX+ 70/50lbs MRX 35/20lbs

KBs = 24/16kgs RX+32/24kgs MRX 20/12kgs

Weight Plate = 45/35lbs RX+55/45lbs MRX 35/25lbs

Core & Guns Development

20 Dumbbell Hammer Curls
20 Weight Plate Hammer Curls

20 Strict Ring Rows
20 Barbell Curls
10 Strict Toes to Bar



Come support your fellow CFHSV Athletes as they take on Events 2 and 3 of the Individual Quarterfinals!

Event 2 -- 4 heats starting at 9:30am!

Event 3 -- 4 heats starting at 3pm!



9 responses to "Friday, March 17 2023"

Patrick says:

March 16, 2023 at 8:20 pm

He’s headed to the Waffle House
Nathaniel says:

March 16, 2023 at 8:25 pm

Patrick C is arguably the most consistent CrossFitter I know over the longest duration of time. He’s a prince as far as I’m concerned. Patrick’s got an engine, a big heart, and loads of jokes and sideways remarks. He’s never entered the gym and not made me smile or laugh. He’s CFHSV to his core and we’re lucky he’s with us. Keep training, working, joking, and living your life to the fullest my friend.
Devonne says:

March 16, 2023 at 9:21 pm

My favorite running man!! <3
Damian says:

March 17, 2023 at 8:23 am

Good dude right there!
Regina says:

March 17, 2023 at 9:28 am

My favorite quote from DJ Patrick at R&E:
Coach Carolyn: Y'all don't forget to set your clocks forward tonight for daylight savings
Patrick: We could just go ahead and do it now and then class would be over
Bradley says:

March 17, 2023 at 2:59 pm

16:46/9:51 Rx
Duke says:

March 17, 2023 at 4:55 pm

Tubram says:

March 17, 2023 at 7:56 pm

Patrick…Running like he stole a Wendy’s frosty! He fast
JJ Millich
JJ Millich says:

March 18, 2023 at 2:01 pm

A: 20:23, RX
B: 8:38, 50# DB

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