Saturday, July 23 2016
Posted by Mandee on July 22nd, 2016
12 responses
WOD: A. Thruster: 5 - 4 - 3 - 2 - 1 E2:30MOM B. "Ticking Time Bomb" by DB for time: Buy in: 600m run, then 3 rounds of: 7 thrusters 95/65 RX+ 135/95 (MRX 75/55) 5 over the bar burpees 7 power cleans 5 over the bar burpees C. Core Development: 50 GHD sit-ups or Military anchored weighted sit-ups 50 butterfly sit-ups CFHSV Running & Endurance WOD: 10 Burpees --25m Shuttle Sprint 7 Burpees --50m Shuttle Sprint 5 Burpees --100m Shuttle Sprint REST 2:00 20 Air Squats --25m Shuttle Sprint 14 Air Squats --50m Shuttle Sprint 10 Air Squats --100m Shuttle Sprint REST 2:00 5 Burpees and 10 Air Squats --25m Shuttle Sprint 4 Burpees and 8 Air Squats --50m Shuttle Sprint 3 Burpees and 6 Air Squats --100m Shuttle Sprint
12 responses to "Saturday, July 23 2016"
July 22, 2016 at 3:33 pm
July 22, 2016 at 3:44 pm
July 22, 2016 at 3:46 pm
July 22, 2016 at 4:21 pm
July 22, 2016 at 5:16 pm
July 23, 2016 at 2:43 am
July 23, 2016 at 2:46 am
July 23, 2016 at 4:43 am
B. 8:06 Rx
Glad to have all of our coaches back this morning. Huge thanks to John for his coaching marathon this week, we all appreciate ya!
July 23, 2016 at 5:10 am
9:00 rx+
July 23, 2016 at 9:12 am
Class #1 = Running and Endurance - 10:59
Class #2 = CrossFit Class :
A. 215 ( thruster )
B. 8:00 rx +
C. Complete
Class #3 = Barbell Club
July 23, 2016 at 10:09 am
B. 9:10 RX+
July 23, 2016 at 4:50 pm
A. 105(5) - 125(4) - 145(3) - 155(1) - 160(1)
B. 8:40 RX+
First one back without the hotel AC hurt so good!! ?