Friday, August 23 2013

Posted by Mandee on August 22nd, 2013

19 responses

WOD: A. 1 and 1/4 OHS 3-3-2-2-2 E3MOM B. 12 minute AMRAP of: 10 burpees 25 double unders Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out Upcoming events this Saturday at CFHSV! 10am: Bring a Friend! You do not need to sign up for this WOD on MBO, and it will not count against your weekly visits. If you have more than one friend you would like to bring, feel free! Or, if you have a friend who would like to come, but you can't make it, send them on their own! 11am: Squat Therapy Workshop! Please sign up on MBO to reserve your spot.

19 responses to "Friday, August 23 2013"

Tracey says:

August 22, 2013 at 3:16 pm

MURPHY!!!!!! Looking like a boss:) I will miss your pretty face.

Tracy says:

August 22, 2013 at 3:18 pm

Murphy!!!!!! Beautiful...strong...sweet girl!! :)

Erin Little says:

August 22, 2013 at 3:19 pm

Murphy!! Looking strong and pretty!!!

Dani Latham says:

August 22, 2013 at 3:24 pm

I want to be that pretty (and strong) when I WOD!!

Stacey says:

August 22, 2013 at 3:24 pm

Murphy!!!
You look amazing as always!! Knocking out those pull-ups!
I'll miss you when you go back to school :(

hurting from jump ropes on Thursday says:

August 22, 2013 at 4:00 pm

Thanks y'all!! I really appreciate the great coaching and encouragement this summer. I truly am going to miss seeing you all, but I am already excited for next summer :) and i know my dad is as well!!

Tomorrow will be a great workout to end on!!!

Murphy says:

August 22, 2013 at 4:02 pm

that should be murphy instead of the other name my dad wrote a couple of weeks ago. looks like it came back to haunt him.

Side Show Bob says:

August 22, 2013 at 10:09 pm

2nd day back at KCF hit the 20 min cutoff with 13 burpees of course scaled
SP 95 115 115

Missing my CFHSV family and seeing a lot of new faces

STRENGTH

Strict Press

Warmup then 3 x 80%, 3 x 85%, 3 x 90%
Last set should be Max Effort (ME)

CONDITIONING

“Those Burpees Suck”
1 RFT
10x Pull ups
20x Russian KBS 53/35
30x Box jumps 24/20
40x Push ups
50x Sit ups
60x Burpees
10x Pull ups

AP says:

August 23, 2013 at 2:34 am

Good job Jimmy James!

AP says:

August 23, 2013 at 2:35 am

140/11+5 Rxd

Joe L says:

August 23, 2013 at 3:42 am

A. 135
B. 6 + 1 Rx'd

Double unders slowed me down. I will someday conquer double unders!

David and Aaron killed this WOD today! Great job guys!

Mandy McM says:

August 23, 2013 at 4:33 am

Forcing myself to take 2 weeks off running/double unders/box jumps to try and let my shin splints heal. I've done new shoes, now time to check my ego.

Paul MC says:

August 23, 2013 at 5:01 am

I'm having to do the same thing.
And I'm not liking this. One good thing is that I'll be in destin. Recovering. Hope to be back after Labor Day.

Larry says:

August 23, 2013 at 8:39 am

Home Gym over lunch

165/8+6

Both A and B were tough...

Larry says:

August 23, 2013 at 8:43 am

11+ rounds!! I need to get me some of that Endurance WOD.

AP says:

August 23, 2013 at 8:55 am

You definitely do ;) McMillion got 12...freak.

Kerri says:

August 23, 2013 at 9:08 am

130/9 rds Rx'ed

Meredith says:

August 23, 2013 at 10:58 am

Thanks for the 6am hospitality today! That is so early!!
A: 85#
B: 6 rx'd

Mac says:

August 23, 2013 at 3:31 pm

A. 225
B. 10+ 6

Friday, August 23 2013

19 responses to "Friday, August 23 2013"

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