Friday, February 19 2016

Posted by Mandee on February 18th, 2016

22 responses

WOD: A. EMOM x 20 minutes: ODD: 2 snatches (power or squat) EVEN: 3-6 HSPU (strict, deficit, parallette) or 5-10 elevated push-ups or ring push-ups B. 10 minute AMRAP of: 1 snatch (power or squat) 13 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) 10/7 hand release push-ups 2 Scores: 1st score = total rounds plus reps, list load 2nd score = total pounds lifted in AMRAP Check out Mason Dixon's menu for next week. Feb 22 To place an order, click here. REMINDER: Informational meeting about The OPEN this Saturday at 11am. This meeting is for anyone interested and/or planning on participating in The OPEN. Please make an effort to attend, particularly if you have not participated in The OPEN before or have not participated in The OPEN at CFHSV.

22 responses to "Friday, February 19 2016"

Nathaniel says:

February 18, 2016 at 2:12 pm

Double your pleasure CFHSV cause this dynamite couple is what it's all about. On a side note - they will run you down like a couple of laughing hyenas on any given day. Watch your back cause Theresa and Craig are the real deal.

Mandee says:

February 18, 2016 at 2:14 pm

One of CFHSV's many power couples showing out and working hard!! Great work Theresa and Craig, keep it up! :)

Craig says:

February 18, 2016 at 3:26 pm

Yeah I used to be 6 foot 2 and 280 pounds, then Dennis, Nathaniel and Mandee got a hold of me! Hehe

Josh Kennedy says:

February 19, 2016 at 12:37 am

A: 125# squat snatch, TnG. Got 3 strict HSPU most of the rounds, but when those failed I did 5-6 strict deep ring push-ups.
B: 7+7 Rx+ at 115# = 920lbs total load

Eric H. says:

February 19, 2016 at 1:48 am

A. 150x2 alt.6 strict with 7 kipping
B. 7 rounds Rx+ @155 =1085

Rob L says:

February 19, 2016 at 3:46 am

The Bayers - Super nice folks, always glad to see them around the gym. I love all of the awesome CFHSV power couples.

Calvin says:

February 19, 2016 at 4:26 am

A. 1squat-1power
Rnds 1-3-5 @115# rnds 7-19@125#
Hspu 1strict-3kipping
B.6+3rx+@150#-1050#

Nathaniel says:

February 19, 2016 at 5:19 am

A. EMOM for 20min

- odd min - 1 power and 1 squat @135 across

- even min - 2 sets of 3 Kipping HSPUs for total of 6

- worked on kicking up on wall, faster and more efficient kips, and fast transition between sets of 3

B. 6 + 14 rx+ @175 and total pounds of 1,225

CoachDB says:

February 19, 2016 at 5:49 am

Digging the pic and the bad to the bone Bayer’s! Oh yea I remember that 6’2” - 280lbs

Did not get to perform yesterday’s training and really wanted to do today’s training . Tough decision. As I have aged it is harder on me to do doubles, so I adjusted both days to fit in one package.
E2MOM
Tempo Back Squat - 185lbs - Speed back squat - 185lbs
Tempo Back Squat - 185lbs - Speed back Squat - 185lbs
Rest 3min
Row 250m - 16 Thruster 95lbs - 16 Pull-ups = 2:27
Rest 2min
Row 250m - 16 Power Cleans 95lbs - 16 Ring Dips= 3:11
Rest 3min
EMOM X 10min
Even = 1 Squat Snatch w/5sec pause in bottom 95lbs
Odd = 2 Strict HSPU
Rest 3min
5min AMRAP: - 1 Squat Snatch 95lbs - 13KBS 70lbs - 10 HRPU = 3rds Total Load = 285lbs

Jeremy Millich says:

February 19, 2016 at 6:07 am

10:30 Open Gym (Today's wod):
A: 20min EMOM
- 1 power snatch + 1 squat snatch, tng @135 (only 1 miss on sqtsnatch)
- 4 kipping hspu, 4" deficit (worked on staying on wall, came off twice)
B: 7 rds even, RX+ @155#, 1085 (all power snatch, missed 8th Snatch)

Mimi says:

February 19, 2016 at 6:56 am

A: (2) power snatch @ 75# really worked on not pressing out/ (2) 2" deficit handstand push ups
B: 5+3 rx@ 75#
C: 465# (85-80-75-75-75-75)
That's one of many great looking CFHSV couples!!!

Clair says:

February 19, 2016 at 7:42 am

Teresa and Craig, we miss seeing y'all in 7:00 a.m. Nice picture!
A. 80# first 2 then 85# after that
B. 4 strict HSPUs
C. 7+1 First round was at 85# then had to go down to 75# for the remainder. I was smoked after the first portion of WOD. I missed my 7:00 a.m. class but enjoyed the great group at 11:30. 610

Have a great Friday CFHSV friends!

Mandee says:

February 19, 2016 at 10:27 am

A. EMOM for 20 min
1 power and 1 squat snatch at 105
6 Kipping HSPU, worked on speed and reaching with heels
B. 6 + 1 @ 125 RX+, 875# lifted