“KB’s vs. WB’s” by DB

10min AMRAP:

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

20 Kettlebell Goblet Squats
10 Toes to Bar MRX Plate V-Ups 15/10lbs

Rest 5min

10min AMRAP:

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

20 WallBall Sit-Ups
10 Pull-Ups RX+Chest to Bar MRX Ring Rows

Athletes Choice on which AMRAP to Start

Core & Leg Development

1min High Plank Hold
1min Wall Iron Chair Sit Holding 15/10lbs

1min Low Plank Hold
1min Barbell Overhead Squat Hold

20 responses to "Tuesday, November 7 2023"

Eugene M
Eugene M says:

November 7, 2023 at 7:19 pm

3+42 Kb Rx
3+2 Wb Rx
Nicole Saizan
Nicole Saizan says:

November 7, 2023 at 5:37 am

Spencer is one amazing athlete.
I’ve know him several years since he was coaching at our old gym. He taught me to climb the rope!
I was so excited that he made the leap over to CFHSV.
He has found his niche at 6AM and I love it. I’m so happy for and his sweet family. 🫶🏼
Hal says:

November 7, 2023 at 8:17 am

Spencer is 💪💪 and a great addition to 0600.
A1. 2+23 rx+
A2. 2+45 rx+
B. 🎒
Kim G
Kim G says:

November 7, 2023 at 11:07 am

3+1 rx, 2+46 rx
Champ says:

November 7, 2023 at 11:29 am

3+27 & 4+10 rx, in written order
Duke says:

November 7, 2023 at 11:45 am

3+28 rx
3 rx
Nathaniel says:

November 7, 2023 at 12:49 pm

Spencer making it look easy like he does most movements. Spencer’s too smooth and always in control. He’s been a great addition to CFHSV along with his bestie, Alicia. Spencer is strong with the barbell, skilled on the rig, and not afraid of the pain cave. He’s made his home in the rowdy 6am and navigated his way into a new gym with a friendly, positive, and humble presence. Kudos to Spencer and Alicia in their CrossFit journey and the way they’ve done it. Great CrossFitters and even better people. Keep showin out Spencer cause your the real deal!
Jason Morgan
Jason Morgan says:

November 7, 2023 at 4:19 pm

3+20 | 3+20 Rx (In order)
Tyler Canoles
Tyler Canoles says:

November 7, 2023 at 4:56 pm

Spencer is a great guy and top tier CrossFitter.

1-2+28 Plus
2- 3+11 accidental, RX
Nathaniel says:

November 7, 2023 at 5:11 pm

3 + 21 rx+ (kb)

4 + 6 rx+ (wb)
Misty says:

November 7, 2023 at 6:01 pm

Spencer! He was making those legless rope climbs look easy! This guy is a stud of an athlete. He is quiet and silently destroys WODs every single morning. Awesome guy who is always friendly. So glad both he and his wife walked through the doors to give us a try. They have settled in and so glad they feel at home. Spencer, keep showing up early and leaving scores for people to chase!
Bailey says:

November 7, 2023 at 6:20 pm

4+22 RX+ (KB)
4+39 RX+ (WB)
Madison says:

November 7, 2023 at 6:25 pm

3+4 Rx+
3+3 Rx+
Lupo says:

November 7, 2023 at 6:39 pm

2+35 rx+ (kb)
3+39 rx+ (wb)
Champ says:

November 7, 2023 at 6:41 pm

3+14 & 3+33, in order, rx+ (11/8/22)
3+2 & 3+40, in order, rx+ (11/2/2021)
Alicia Harrison
Alicia Harrison says:

November 7, 2023 at 8:15 pm

That’s my guy! We are so happy to call CFHSV our home now! Amazing coaches and great atmosphere!
Christian says:

November 7, 2023 at 8:53 pm

4+8 rx
4+12 rx+
Mandee says:

November 7, 2023 at 9:33 pm

Spencer is a standout athlete who can do it all and makes it look easy. He takes his time to make sure his form is on point and ensure he’s meeting the standards, but somehow at the same time he goes fast enough to put up incredible scores every day. He’s down to earth, easy to talk to, coachable and friendly. We hit the jackpot when Spencer and Alicia walked through the door, and we are so glad to have them at CFHSV!

KB: 3+35 RX+
WB: 4+29 RX+
Damian says:

November 7, 2023 at 10:20 pm

3 + 34 Rx (KB)

3 Rx (WB)
Sean Don
Sean Don says:

November 8, 2023 at 9:20 am

4+18 Rx+ KB

5+6 Rx+ WB

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