Saturday, December 10 2016

Posted by Mandee on December 9th, 2016

9 responses

WOD: A. Deadlift Build Up E2MOM : 2 - 2 - 2 - 1 - 1 - 1 - 1 B. 16min AMRAP of: -30 Deadlifts 135/95 (MRX 95/65) -11 Step Ups 24/20" (MRX 20/18") -11 HSPUs (MRX 2/4" rise or hand release push-ups) -25 Deadlifts 185/125 (MRX 135/95) -11 Step Ups -11 HSPUs -20 Deadlifts 225/155 (MRX 165/115) -11 Step Ups -11 HSPUs -15 Deadlifts 275/185 (MRX 185/125) -11 Step Ups -11 HSPUs -10 Deadlifts 315/205 (MRX 205/135) -11 Step Ups -11 HSPUs -5 Deadlifts 365/225 (MRX 225/145) **athletes are responsible for changing loads** CFHSV Running & Endurance WOD:

150m row, left leg only

150m row, right leg only

200m row, stiff leg

500m row, normal

REST 3:00

2000m row for time

*Every 200m, perform 8 burpees / 15 sit-ups (athlete's choice on type of sit-up), alternating each set

(EX: 200m row - 8 burpees - 200m row - 15 sit-ups)

Rest, then: TEAM CHALLENGE: TBA Barbell Club is canceled this Saturday. We WILL have a combined Snatch/C&J Barbell Club on Sunday.

9 responses to "Saturday, December 10 2016"

Dani says:

December 9, 2016 at 3:05 pm

Rosie cheeked Kyle makes everything at CFHSV look stupid easy. and I think I see his bff Travis on his heels. Double trouble if you ask me!!

Steve Price says:

December 10, 2016 at 3:09 am

I'm not so sure this guy's not like some "Jason Bourne" type of fellow! Does everything like he's strolling through the park waiting to take out some enemy operative.

Justin says:

December 10, 2016 at 5:45 am

515 pr
Made it through 3 deadlifts @ 365

Daniel Lynch says:

December 10, 2016 at 6:55 am

Today's "WOD":
For time:
Run 26.2 miles
4:29:06 Rx
Little or no training- but CF is supposed to get you ready for life, right? But seriously though weights and metcons helped.

Steve Price says:

December 10, 2016 at 7:26 am

Strong, Strong work Big "J", and congrats on the PR!

Steve Price says:

December 10, 2016 at 7:30 am

Way to go Daniel, much props to you! That's a long long way to run and not have to deliver a message!

Bradley says:

December 10, 2016 at 9:15 am

A. 415 PR

B. 249 Reps (1+12 Rounds Rx)

KOBRA says:

December 10, 2016 at 10:31 am

A. 365

B. 179 RX (1 @ 315)

Mandee says:

December 10, 2016 at 10:54 am

A. 225(2) - 255(2) - 275(2) - 290X - 290X
B. 282 reps RX (1 + 45)

Saturday, December 10 2016

9 responses to "Saturday, December 10 2016"

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