Thursday, July 27 2023

Posted by Mandee on July 27th, 2023

7 responses

“Rowboat Races" (15min cap w/rests)

400m Row - Rest 1 min

200m Row - Rest 1 min

400m Row - Rest 1 min

200m Row - Rest 1 min

400m Row - Rest 1 min

Rest 4min / transition from last rower/time cap

For Time & Unbroken: (20min cap)
40 Air Squats
400m Run
30 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’

600m Run

20 Thrusters 95/65 RX+115/75 MRX 75/55lbs

200m Run
10 Overhead Squats
100 Double Unders MRX 100 Singles

*(good luck) if not unbroken, as big as sets as possible

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

7 responses to "Thursday, July 27 2023"

Nathaniel says:

July 26, 2023 at 9:16 pm

Tae in the house…actually he’s running towards the house of pain! Tae is a heck of an athlete but he’ll try to fool ya. He’s easy going and always kind and courteous but he’s secretly made some big gains in his short time at CFHSV. Tae takes the time to practice and learn a movement before taking it for a ride in the WOD. He’s smart, dedicated, and coachable which have made for steady progress. Keep up the great work dude!

Bo says:

July 27, 2023 at 7:22 am

A: 10:00 rx
B: 16:43 rx (broke DU’s into countless sets 👎🏼)

Patrick says:

July 27, 2023 at 12:30 pm

World athlete !!! Strong 💪

Daniel Noland says:

July 27, 2023 at 12:44 pm

A. 10:36
B. 17:30 (tripped on 82nd DU)

Misty says:

July 27, 2023 at 3:02 pm

Tae! This guy can take it to another gear and that's exactly what he did while flying through the parking lot! Tae is new to CrossFit, but not new to digging deep and pushing himself. He has truly taken time to learn each movement and isn't afraid to ask questions or seek coaching when needed. He is laid back and always friendly to the coaching staff and all those around him. He gets better each week and is dedicated to putting the work in so I know he will keep seeing results. Great to have Tae at CFHSV!

A. 10:50
B. 16:38 (unbroken on all movements except DU)

Madison says:

July 27, 2023 at 6:50 pm

A. 10:28
B. 16:08 (Tripped at 91 DU, all other movements unbroken)

JJ Millich says:

July 27, 2023 at 8:05 pm

A: 9:59, scaled to run - no rower
B: Started at 13:59, finished at 26:14
12:15, RX (unbroken until DUs, 74+26)

Thursday, July 27 2023

7 responses to "Thursday, July 27 2023"

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